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EXOS XPS PREP LATEST 2024 -2025 COMPLETE EXAM/ 200
ACTUAL EXAM QUESTIONS WITH CORRECT DETAILED
ANSWERS (VERIFIED ANSWEWRS) GRADED A+
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
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Define: Regeneration - Correct Answer - optimizing adaptation through
fueling, physical & psychological strategies, & alternative methods
- 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
- Structures that make up pillar - Correct Answer - shoulder/scap
Lumbar spine Thoracic Spine Hips Pelvis 2 / 3
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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
What are the 3 primary phases observed in a 40yd dash - Correct Answer - The Start, transition phase, Max velocity phase
How to optimize acceleration - Correct Answer - 1. optimize horizontal acceleration and optimize technique
- optimize the vertical and horizontal for needed to overcome gravity
Define Absolute Speed: - Correct Answer - ability to hold a maximum
velocity in a cyclical motion
- Goals of Absolute Speed - Correct Answer - 1. Increase Hip Flexion
- Contact the ground as close to the center of mass as possible
increase ground force
- Positions of Absolute Speed - Correct Answer - Take Off, Flight
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Transition, Figure 4