EXOS XPS Prep Study Guide with Complete Solutions

EXOS XPS Prep Study Guide with Complete Solutions What is a method - Answer-one way of doing something What is a system - Answer-a combination of methods that form a cohesive whole EXOS Mission Statement - 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 - Answer-reduce injury, improve performance, produce results, motivate through education EXOS Pillars - Answer-Mindset, Nutrition, Movement, Recovery Mindset - 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 - Answer-Lifestyle: food is fuel for the body Movement - Answer-Movement without restriction; improve how we move and optimize it Recovery - Answer-work + rest = success GRACEAMELIA 2024/2025 ACADEMIC YEAR ©2024. ALL RIGHTS RESERVED. FIRST PUBLISH OCTOBER, 2024 Page 2/23 EXOS process when receiving a new athlete - Answer-Evaluate, Isolate, Innervate, Integrate What is the importance of a system - Answer-a system allows for various methods to be used to develop optimal performance Steps of the Evaluation Process - Answer-Health History, Nutrition History, Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities EXOS Training System - Answer-Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power, ESD, Regeneration Define: Pillar - 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 - Answer-pattern, position, power Define: Movement Prep (5) - Answer-General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration, Neural Activation Define Plyometrics - Answer-transfer from the weight room to the field w/ speed strength qualities Define Movement Skills - Answer-develop specific skills under reactive & non reactive conditions GRACEAMELIA 2024/2025 ACADEMIC YEAR ©2024. ALL RIGHTS RESERVED. FIRST PUBLISH OCTOBER, 2024 Page 3/23 Define: S&P - Answer-developing S&P through a movement based approach based on the demands of the athletes sport: training all planes of motion Define: ESD - Answer-developing anaerobic & aerobic capacities based on the demands of sport Define: Regeneration - Answer-optimizing adaptation through fueling, physical & psychological strategies, & alternative methods 3 strategies of Pillar Prep - Answer-mobility, stability, breathing Explain the software vs. hardware of the pillar - Answer-the brain is the software, the bones and muscles are the hardware Explain the Joint by Joint Approach - Answer-Shoulders: stability Thoracic Spine: Mobility Lumbar Spine: Stability Hips: mobility Knees: stability Ankles: mobility Pillar Anatomy - Answer-Abs: Rectus abdominus, transverse abdominus, obliques Back: Erector Spine, Multifidus GRACEAMELIA 2024/2025 ACADEMIC YEAR ©2024. ALL RIGHTS RESERVED. FIRST PUBLISH OCTOBER, 2024 Page 4/23 Importance of Kinetic Linking & velocity (ex: golf swing) - Answer-force transfers through the hips, to trunk, to arms 5 Structures that make up pillar - Answer-shoulder/scap Lumbar spine Thoracic Spine Hips Pelvis Program Design Soft Tissue - Answer-2-4 muscles, 30-60s total (foam roll, trigger point) Program Design Mobility - Answer-2-4 movements, 5-10reps, 2s holds (PNF) Stability/Activation - Answer-2-4 corrective movements, 10reps Pillar Body Positioning Progressions: - Answer-Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing Purpose of foam roller - Answer-lengthen soft tissue, increase blood flow Tight Calves limit: - Answer-plantar & dorsiflexion Tight Glute Med - Answer-improve hip mobility Tight Piriformis - Answer-attaches from hip to spine