EXOS XPS Prep UPDATED ACTUAL
Exam Questions and CORRECT Answers
What is a method - CORRECT ANSWER✔✔- one way of doing something
What is a system - CORRECT ANSWER✔✔- a combination of methods that form a
cohesive whole
EXOS Mission Statement - CORRECT ANSWER✔✔- To provide the finest performance
systems, facilities and specialists seamlessly integrated to efficiently & ethically enhance the
performance of our clients/athletes
Goals of EXOS - CORRECT ANSWER✔✔- reduce injury, improve performance, produce
results, motivate through education
EXOS Pillars - CORRECT ANSWER✔✔- Mindset, Nutrition, Movement, Recovery
Mindset - CORRECT ANSWER✔✔- why you do what you do; you're "IT", having an
understanding of what you want to do and what you need to achieve it
Nutrition - CORRECT ANSWER✔✔- Lifestyle: food is fuel for the body
Movement - CORRECT ANSWER✔✔- Movement without restriction; improve how we
move and optimize it
Recovery - CORRECT ANSWER✔✔- work + rest = success
EXOS process when receiving a new athlete - CORRECT ANSWER✔✔- Evaluate, Isolate,
Innervate, Integrate
What is the importance of a system - CORRECT ANSWER✔✔- a system allows for various
methods to be used to develop optimal performance
,Steps of the Evaluation Process - CORRECT ANSWER✔✔- Health History, Nutrition
History, Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities
EXOS Training System - CORRECT ANSWER✔✔- Pillar Prep, Movement Prep,
Plyometrics, Movement Skills, Medball, Strength & Power, ESD, Regeneration
Define: Pillar - CORRECT ANSWER✔✔- Mobility & stability of the Hips, Torso,
Shoulders; prime the nervous system so it can have the most optimal movement possible
What are the 3 P's of pillar Prep (Foam roll, Stability/Mobility, Activation - CORRECT
ANSWER✔✔- pattern, position, power
Define: Movement Prep (5) - CORRECT ANSWER✔✔- General Warm Up, Hip Activation,
Dynamic Stretch, Movement Integration, Neural Activation
Define Plyometrics - CORRECT ANSWER✔✔- transfer from the weight room to the field
w/ speed strength qualities
Define Movement Skills - CORRECT ANSWER✔✔- develop specific skills under reactive
& non reactive conditions
Define: S&P - CORRECT ANSWER✔✔- developing S&P through a movement based
approach based on the demands of the athletes sport: training all planes of motion
Define: ESD - CORRECT ANSWER✔✔- developing anaerobic & aerobic capacities based
on the demands of sport
Define: Regeneration - CORRECT ANSWER✔✔- optimizing adaptation through fueling,
physical & psychological strategies, & alternative methods
3 strategies of Pillar Prep - CORRECT ANSWER✔✔- mobility, stability, breathing
, Explain the software vs. hardware of the pillar - CORRECT ANSWER✔✔- the brain is the
software, the bones and muscles are the hardware
Explain the Joint by Joint Approach - CORRECT ANSWER✔✔- Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy - CORRECT ANSWER✔✔- Abs: Rectus abdominus, transverse abdominus,
obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing) - CORRECT ANSWER✔✔- force
transfers through the hips, to trunk, to arms
5 Structures that make up pillar - CORRECT ANSWER✔✔- shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
Program Design Soft Tissue - CORRECT ANSWER✔✔- 2-4 muscles, 30-60s total (foam
roll, trigger point)
Program Design Mobility - CORRECT ANSWER✔✔- 2-4 movements, 5-10reps, 2s holds
(PNF)
Stability/Activation - CORRECT ANSWER✔✔- 2-4 corrective movements, 10reps
