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EXOS Others XPS Preparation With Answers (205 Solved Questions)

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    1 / 24 EXOS XPS Prep 1. What is a method:    one way of doing something 2. What is a system:    a combination of methods that form a cohesive whole 3. EXOS Mission Statement:    To provide the finest performance systems, facilities and specialists seamlessly integrated to efficiently & ethically enhance the perfor - mance of our clients/athletes 4. Goals of EXOS:    reduce injury, improve performance, produce results, motivate through education 5. EXOS Pillars:    Mindset, Nutrition, Movement, Recovery 6. Mindset:    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 7. Nutrition:    Lifestyle: food is fuel for the body 8. Movement:    Movement without restriction; improve how we move and optimize it 9. Recovery:    work + rest = success 10. EXOS process when receiving a new athlete: Evaluate, Isolate, Innervate, Integrate

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    2 / 24 11. What is the importance of a system: a system allows for various methods to be used to develop optimal performance 12. Steps of the Evaluation Process: Health History, Nutrition History, Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities 13. EXOS Training System: Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power, ESD, Regeneration 14. Define: Pillar: Mobility & stability of the Hips, Torso, Shoulders; prime the ner - vous system so it can have the most optimal movement possible 15. What are the 3 P's of pillar Prep (Foam roll, Stability/Mobility, Activation: - pattern, position, power 16. Define: Movement Prep (5): General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration, Neural Activation 17. Define Plyometrics: transfer from the weight room to the field w/ speed strength qualities 18. Define Movement Skills: develop specific skills under reactive & non reactive conditions 19. Define: S&P: developing S&P through a movement based approach based on the demands of the athletes sport: training all planes of motion 20. Define: ESD: developing anaerobic & aerobic capacities based on the demands

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    3 / 24 of sport 21. Define: Regeneration: optimizing adaptation through fueling, physical & psy - chological strategies, & alternative methods 22. 3 strategies of Pillar Prep: mobility, stability, breathing

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    4 / 24 23. Explain the software vs. hardware of the pillar: the brain is the software, the bones and muscles are the hardware 24. Explain the Joint by Joint Approach: Shoulders: stability Thoracic Spine: Mobility Lumbar Spine: Stability Hips: mobility Knees: stability Ankles: mobility 25. Pillar Anatomy: Abs: Rectus abdominus, transverse abdominus, obliques Back: Erector Spine, Multifidus 26. Importance of Kinetic Linking & velocity (ex: golf swing): force transfers through the hips, to trunk, to arms 27. 5 Structures that make up pillar: shoulder/scap Lumbar spine Thoracic Spine Hips Pelvis 28. Program Design Soft Tissue: 2 - 4 muscles, 30 - 60s total (foam roll, trigger point) 29. Program Design Mobility: 2 - 4 movements, 5 - 10reps, 2s holds (PNF)

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    5 / 24 30. Stability/Activation: 2 - 4 corrective movements, 10reps 31. Pillar Body Positioning Progressions:: Quadruped, Pillar Bridge, 1/2 kneel - ing, Tall Kneeling, Standing 32. Purpose of foam roller: lengthen soft tissue, increase blood flow 33. Tight Calves limit:: plantar & dorsiflexion 34. Tight Glute Med: improve hip mobility 35. Tight Piriformis: attaches from hip to spine, limits hip mobility 36. Plantar Fascia: allow for greater plantar & dorsiflexion 37. Purpose of Movement Prep: optimize performance, prepare for upcoming movements, reduce injury 38. "Proposed" Benefits of the traditional approach: Increase body temp, de - crease injury, increase body temp, increase post activation potentiation 39. What was the traditional approach composed of: General Warm Up Static Stretching General Skill Rehearsal 40. What is the purpose of increasing core temperature: prepares body for workout/performance; improves extensibility of tissue to reduce injury 41. Truths of Static Stretching: static stretching does not reduce injury, stretching less than 30s does NOT increase nor decrease performance; 60s or greater of

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    6 / 24 holding a stretch decreases performance

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    7 / 24 42. Truth of Dynamic Stretching: Increase power output Improves running speed increases force potential higher jump height 43. Purpose of more sport specific exercise in a dynamic warm - up: studies show a more specific approach is more effective for post activation potentiation 44. Post - activation potentiation (PAP): 30 - sec to a few minutes after a high inten - sity muscle contraction, the activated motor units may be more easily excitable and, therefore, more easily recruited for greater force production. 45. General Adaptation Syndrome (GAS): Selye's concept of the body's adaptive response to stress in three phases — alarm, resistance, exhaustion. 46. Components of Program Design: Movement Prep: General Warm - up: gener - al vs. specific Direction: Linear vs. Multidirectional Stretching: Static vs. dynamic Movement Velocity: slow vs. fast Movement Force: low vs high force 47. Purpose of General Warm Up: increase core temperature 48. Purpose of Hip Mobility: reduce chance of injury, more PAP, improve mobility

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