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EXOS XPS PREP EXAM QUESTIONS AND VERIFIED ANSWERS
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EXOS XPS PREP EXAM QUESTIONS ANDVERIFIED ANSWERS
What is a method? ANSWER One approach to accomplish a task
What is a system? ANSWER: a collection of techniques that work together to
create a coherent whole.accomplishing
EXOS Mission Statement: ANSWER To offer the best performance systems,
facilities, and specialists in seamless integration to effectively and morally
improve our clients' and athletes' performance
EXOS-ANSWER's objectives are to decrease injuries, enhance performance,
generate outcomes, and inspire via instruction.
The EXOS Pillars are Movement, Recovery, Nutrition, and ANSWER Mindset.
Your mindset is the reason you do what you do; you're "IT" if you know what
you want to do and what you need to do to get there.
Nutrition-ANSWER Lifestyle: the body uses food as fuel.
Movement-ANSWER Unrestricted movement; enhance and maximize our
movement
Recovery-ANSWER: Success is equal to work plus relaxation.
When a new athlete is received, the EXOS process is evaluated, isolated,
innervated, and integrated.
What makes a system important? ANSWER: A system enables the development
of optimal performance through a variety of approaches.
,ANSWER Health History, Nutrition History, Movement Screen, Strength &
Power Qualities, Speed Qualities, and ESD Qualities are the steps in the
evaluation process.
The EXOS Training System includes Medball, Strength & Power, ESD,
Regeneration, Plyometrics, Movement Skills, ANSWER Pillar Prep, and
Movement Prep.
ANSWER Define: Pillar: Mobility and stability of the hips, torso, and
shoulders; prime the nerve system for maximum movement.
Activation: ANSWER pattern, position, power, foam roll, and stability/mobility
are the three Ps of pillar preparation.
Define: Movement Prep (5) ANSWER: Neural Activation, Dynamic Stretch,
Hip Activation, and General Warm Up
Explain plyometrics: the ability to move from a weight room to a field with
speed and strength.
ANSWER defines movement skills and develops them in both reactive and non-
reactive situations.
Explain: S&P-ANSWER: S&P is being developed using a movement-based
strategy that takes into account the demands of the athlete's sport, which
includes training all planes of motion.
Explain: ESD-ANSWER builds aerobic and anaerobic capacities according to
the demands of sports.
Describe: Regeneration: ANSWER: maximizing adaptation through alternate
techniques, physical and psychological strategies, and fueling
The three Pillar Prep techniques are breathing, mobility, and stability.
Describe the pillar's software and hardware. The brain is the software, while the
bones and muscles are the hardware.
, Approach to Explaining the Joint by Joint ANSWER Shoulders: stability
The mobility of the thoracic spine
Lumbar Spine: Consistency
Hips: range of motion
Knees: stability
Ankle mobility
Pillar Anatomy-ANSWER Abs: Obliques, transverse abdominus, and rectus
abdominus
Back: Multifidus, Erector Spine
Kinetic linking and velocity are important (e.g., golf swing). ANSWER force
travels via the hips, trunk, and arms.
Five pillar-forming structures: ANSWER shoulder/scap
The lumbar spine
Spine Thoracic
The hips
The Pelvis
Soft Tissue Program Design: ANSWER 2-4 muscles, 30-60 seconds total (foam
roll, trigger point)
ANSWER: 2-4 exercises, 5-10 repetitions, 2s holds (PNF) Program Design
Mobility
ANSWER 2-4 corrective motions, 10 repetitions Stability/Activation
Progressions for Pillar Body Positioning: ANSWER Quadruped, Pillar Bridge,
Half Kneeling, Tall Kneeling, and Standing
The foam roller's function is to stretch soft tissue and improve blood flow.
Limit of Tight Calves: ANSWER plantar & dorsiflexion
Tight Glute Med: ANSWER enhances hip mobility.
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