EXOS XPS PREP EXAM | QUESTIONS AND CORRECT ANSWERS | LATEST UPDATE

EXOS XPS PREP EXAM | QUESTIONS AND CORRECT ANSWERS | LATEST UPDATE 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 - ANSWERpattern, 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 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 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, limits hip mobility Plantar Fascia - ANSWER-allow for greater plantar & dorsiflexion Purpose of Movement Prep - ANSWER-optimize performance, prepare for upcoming movements, reduce injury "Proposed" Benefits of the traditional approach - ANSWER-Increase body temp, decrease injury, increase body temp, increase post activation potentiation What was the traditional approach composed of - ANSWER-General Warm Up Static Stretching General Skill Rehearsal What is the purpose of increasing core temperature - ANSWER-prepares body for workout/performance; improves extensibility of tissue to reduce injury Truths of Static Stretching - ANSWER-static stretching does not reduce injury, stretching less than 30s does NOT increase nor decrease performance; 60s or greater of holding a stretch decreases performance Truth of Dynamic Stretching - ANSWER-Increase power output Improves running speed increases force potential higher jump height Purpose of more sport specific exercise in a dynamic warm-up - ANSWER-studies show a more specific approach is more effective for post activation potentiation Post-activation potentiation (PAP) - ANSWER-30-sec to a few minutes after a high intensity muscle contraction, the activated motor units may be more easily excitable and, therefore, more easily recruited for greater force production. General Adaptation Syndrome (GAS) - ANSWER-Selye's concept of the body's adaptive response to stress in three phases—alarm, resistance, exhaustion. Components of Program Design: Movement Prep - ANSWER-General Warm-up: general vs. specific Direction: Linear vs. Multidirectional Stretching: Static vs. dynamic Movement Velocity: slow vs. fast Movement Force: low vs high force Purpose of General Warm Up - ANSWER-increase core temperature Purpose of Hip Mobility - ANSWER-reduce chance of injury, more PAP, improve mobility Purpose of Dynamic Stretching - ANSWER-practice & refine motor skills, priming the motor system Purpose of Movement Integration - ANSWER-increase PAP, more specific way to prime motor system for force generation Purpose of Neural Activation(Rapid response) - ANSWER-quick movements allow for greater PAP What are the 3 considerations for movement prep - ANSWER-Movement, direction, difficult