EXOS XPS Prep Exams with 100% Correct verified Answers 2024/2025, Exams of Health sciences

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EXOS XPS Prep Exams with 100% Correct verified Answers 2024/2025 What is a method one way of doing something What is a system a combination of methods that form a cohesive whole EXOS Mission Statement To provide the finest performance systems, facilities and specialists seamlessly integrated to efficiently & ethically enhance the performance of our clients/athletes Goals of EXOS reduce injury, improve performance, produce results, motivate through education EXOS Pillars Mindset, Nutrition, Movement, Recovery 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 Nutrition Lifestyle: food is fuel for the body Movement Movement without restriction; improve how we move and optimize it Recovery work + rest = success EXOS process when receiving a new athlete Evaluate, Isolate, Innervate, Integrate What is the importance of a system a system allows for various methods to be used to develop optimal performance Steps of the Evaluation Process Health History, Nutrition History, Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities EXOS Training System Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength & Power, ESD, Regeneration Importance of Kinetic Linking & velocity (ex: golf swing) force transfers through the hips, to trunk, to arms 5 Structures that make up pillar shoulder/scap Lumbar spine Thoracic Spine Hips Pelvis Program Design Soft Tissue 2-4 muscles, 30-60s total (foam roll, trigger point) Program Design Mobility 2-4 movements, 5-10reps, 2s holds (PNF) Stability/Activation 2-4 corrective movements, 10reps Pillar Body Positioning Progressions: Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing Purpose of foam roller lengthen soft tissue, increase blood flow Tight Calves limit: plantar & dorsiflexion Tight Glute Med improve hip mobility Tight Piriformis attaches from hip to spine, limits hip mobility Plantar Fascia allow for greater plantar & dorsiflexion Purpose of Movement Prep optimize performance, prepare for upcoming movements, reduce injury "Proposed" Benefits of the traditional approach Increase body temp, decrease injury, increase body temp, increase post activation potentiation What was the traditional approach composed of General Warm Up Static Stretching General Skill Rehearsal What is the purpose of increasing core temperature prepares body for workout/performance; improves extensibility of tissue to reduce injury Truths of Static Stretching practice & refine motor skills, priming the motor system Purpose of Movement Integration increase PAP, more specific way to prime motor system for force generation Purpose of Neural Activation(Rapid response) quick movements allow for greater PAP What are the 3 considerations for movement prep Movement, direction, difficulty Periodization Movement Prep Gen Warm Up: 1min Hip: 4-6 movements, 1-2sets, 10-15r Dynamic Stretch: 4-6 movements, 4-6r, 1-2sets Movement Integration: 4-6 movements, 1-2 sets, 10-15yrds Neural Activation: 4-6 movements, 1-2s, 5-15 seconds Components of Program Design: Plyometrics Strength demands of sport Speed Demands of Sport Sport Demands: what positions does the athlete need to be in to initiate force Original name of Plyometrics; derived from who? the shock method, derived from Dr. Yuri Verkhoshansky Medical Definition of Plyometrics category of movements that are meant to improve overall speed strength qualities What is the stretch-shortening cycle? rapid lengthening(eccentric) of a muscle followed by a brief a isometric contraction(amortization) followed by a concentric contraction Purpose of the Stretch Shortening Cycle 1. allows for nervous system to recruit more motor units for more forceful contraction 2. Store elastic energy What are the 3 considerations for Plyometrics Movement: based on movement skills sesh Direction: where is force being generated from Initiation: NCM, CM, DC, etc Types of movements: Plyometrics (low to high intensity) Jump: two feet Bound: one foot to opposite foot Hop: one foot onto same foot Types of Directions (low to high intensity) Linear, Lateral, rotational Types of Initiations (Low to high intensity) NCM, CM, DC, Continuous, Depth Jump Afferent: muscle is stretched so signal sent from muscle spindles to spine Efferent: signal sent back to the muscle from spine to contract Define: Quasai Isometric State muscle stays contracted while tendon lengthens and loads Explain: How do plyometrics reduce injury (2 reasons) muscles develop an increased tolerance to stretch loads at various speeds, loads, direction improve athletes coordination and landing mechanics & change of direction (COD) Program Design: LOW INTENSITY Plyometrics (Frequency, Volume, Intensity, Movements, Directions, Initiations) Frequency: 2x a week 15 -20 minutes Volume: 40-60 contacts (<120 a week) Intensity: 2-3sets, 4-6 reps, rest 1-3 mins, 72hr Movements: 3-5 Directions: 1-2 Initiations: 2-3 Program Design: HIGH INTENSITY Plyometrics (Frequency, Volume, Intensity, Movements, Directions, Initiations) Frequency: 4x a week, 5-15min Volume: 20-30 contacts <120 a week Intensity: 1-2 sets, 4-6 reps, 1-2min rest, 24hr Movements: 2-3 Directions: same Initiations: same Explain: Using Low Intensity vs. High Intensity Plyometrics Low Intensity Plyometrics are for when you have more time with an athlete and they are very skilled High Intensity Plyometrics are for when you have novice athletes and they need muscle memory Vertical Plyometrics qualities high flight time, slower pace Horizontal Plyometrics fast pace (DC, Continuous) Types of Movement Skills Linear Acceleration, Absolute Speed, Multidirectional Kinetics study of forces acting on an object or produced by an object Kinematics properties of how motion occurs within an object (no forces) Scalar Qualities quantity that has a magnitude w/o direction (speed & distance) Vector Qualities quantity that has a magnitude and direction (acceleration & velocity) Newton's 1st Law (Law of Inertia) an object in motion tends to stay in motion & an object at rest stays at rest unless acted upon by an outside force. 3 Positions of Acceleration: Kinematics The Start, Ankle Cross, Toe Off What are the 3 primary phases observed in a 40yd dash The Start, transition phase, Max velocity phase How to optimize acceleration 1. optimize horizontal acceleration and optimize technique 2. optimize the vertical and horizontal for needed to overcome gravity Define Absolute Speed: ability to hold a maximum velocity in a cyclical motion 2 Goals of Absolute Speed 1. Increase Hip Flexion increase ground force 2. Contact the ground as close to the center of mass as possible 3 Positions of Absolute Speed Take Off, Flight Transition, Figure 4 Absolute Speed: Take Off short angle for anterior limbs, long angles for posterior limbs to minimize rotation in body, need rotary stability Absolute Speed: Flight Transition "harmony" where front leg is moving down and back while back leg is moving up and forward Absolute Speed: Figure 4 when front leg lands and is completely weight barring, length tension relationship occurs with 20 degrees of knee flexion What type of force optimizes the length tension relationship Vertical force Considerations for Absolute Speed Structure, Frequency, Volume, Intensity, Methods EXOS definition of Agility ability to change direction under reactive circumstances Two Types of Agility reactive & non-reactive Define Multidirectional Speed category of movement skills that account for all movement sequences & patterns that occur in sport under reactive(open) & non-reactive(closed) conditions Types of Multidirectional Speed Linear Forward & Backward, Lateral, Rotational 3 Positions in Multidirectional Speed Base Position, Shuffling/Cutting, Crossover 4 Components of Medball Two Types of Endurance Cardiorespiratory Endurance & Local Muscular Endurance Types of Strength Absolute Strength, Starting Strength, Strength Speed, Speed Strength, Strength Endurance Types of Strength Endurance cyclical/dynamic (tension w/o interruption), Static Strength endurance (isometric tension of various magnitude & duration) Define work energy involved moving from one position to another Define Power rate at which work is done Speed combination of all S-Factors in response to external conditions Power Equation Task x resistance / time History of Periodization Russians, Bulgarians, olympics The Light Concept more testosterone in summer than winter 3 Elements of Periodization variation of stimulus, planned rest phases, cyclical program design to peak for certain events Linear Periodization developing one strength quality and moving on to the next Undulating Periodization A form of periodization used in resistance training that provides different training protocols during the microcycles in addition to changing the training variables after each microcycle. Benefit of ESD challenge homeostasis Philosophy of ESD to manipulate variables of time and intensity that allow us to target specific metabolic qualities much more specified in a targeted programmed way EXOS indicator of Power (ESD) time & work Speed Power Profile of GRN, Red, YLLW Red; high rest 1:5 Green; 1:1 ratio YLw: low rest single beam, dual beam, signal processing system Signal Processing System for timing athletes details: biggest beam break for most accurate time results Define Bucketing athletes putting athletes in categories based on their reaction time and movement speed such as "fast mover & slow thinker" Purpose of Strength Testing to find weak links & build a program around the weak links Define Deficit in ability when a strength quality is lower than it should be how to determine 1RM (Load x reps x.033) + load If deficit of NCM & CM is large = focus on speed strength if deficit is small focus on max strength Types of ESD Testing Yo-Yo, 30-15, MAS, RAST, SAR Max Anaerobic Sprint (MAS) test any piece of equipment and 5 minutes cover as much ground as possible RAST Test (Repeated Anaerobic Sprint test 6 max efforts and distance is based on sport Stage Assessment Run RPE test where HR is calculated 5 Aspects of Nutrition Eat clean, Eat Often, Hydrate, Recover, Mindset Nutrition Mindset create rituals and start simple Eat Clean fuel(carbs), build(build), protect(fats), prevent(veggies, fruits) Eat Often Every 3 hours Hydrate drink half your body weight a day in ounces Recover food asap after workout 2 Ways to influence motivation Controlling Behaviors, Autonomy Behaviors When to provide feedback 30% of the time and let it be more positive than negative challenge point hypothesis explaining how improving tasks is based on how skilled a person is Degrees of Freedom problem determining how to constrain the systems many degrees of freedom so a specific result is produced Central Control/Motor Program Theory in our brain their is a representation of every movement that we perform Dynamic Systems theory approach to describe the control of coordinated movement that emphasizes the role of the environment Attractor State preferred ways of moving such as increasing the treadmill you naturally start to jog Fitts & Posner 3 Stage Model cognitive stage, associative stage, autonomous stage Contextual Interference memory and performance disruption that results from performing multiple skills and variations within practice Types of contextual interference blocked, serial, random Blocked Contextual interference single movements, predertimined movements Serial Contextual Interference multiple movements predetermined Random Contextual Interference multiple movements that are random challenge point hypothesis children learn start with blocked sessions & adults can start with more random Types of Verbal instruction Internal cueing and external cueing External Cueing most beneficial for motor learning and focus is coaching through environment, "explode through the ground" ways of Visual Instruction watch an expert, novice, or both