EXOS Performance Specialist certification
exam with correct answers
200 Original Practice Questions and Answers
Original review questions covering core human performance and sports training topics.
MOVEMENT ASSESSMENT & SCREENING
1. What is the purpose of a movement screen prior to designing a training program?
Answer: To identify movement limitations, asymmetries, and compensation patterns that could increase injury risk or
limit performance.
2. What is the overhead squat assessment commonly used to evaluate?
Answer: Overall movement quality, mobility, and stability across the ankles, hips, thoracic spine, and shoulders during a
fundamental squatting pattern.
3. What does excessive forward lean during an overhead squat assessment commonly suggest?
Answer: Limited ankle dorsiflexion mobility or weak posterior chain/core stability.
4. What does the arms falling forward during an overhead squat assessment often indicate?
Answer: Limited thoracic spine extension or shoulder mobility, or tight latissimus dorsi.
5. What is the purpose of a single-leg stance or single-leg squat assessment?
Answer: To evaluate dynamic balance and hip/knee/ankle control unilaterally, which reveals asymmetries not always
visible in bilateral movements.
6. What is a common compensation seen during a single-leg squat that indicates hip weakness?
Answer: Dynamic knee valgus (the knee caving inward), often associated with weak hip abductors/external rotators.
7. What is the purpose of assessing ankle dorsiflexion mobility specifically?
Answer: Limited dorsiflexion can restrict proper squat depth and alter movement mechanics up the kinetic chain,
increasing injury risk.
8. Why is a thorough movement assessment considered foundational before progressing to loaded or high-intensity training?
Answer: Loading a dysfunctional movement pattern can reinforce compensations and increase injury risk rather than
improve performance.
9. What is the concept of regional interdependence in movement assessment?
Answer: The idea that a dysfunction or limitation in one body region/joint can contribute to symptoms or compensations
in a seemingly unrelated region.
10. What is the general corrective exercise approach when an assessment reveals a mobility restriction?
Answer: Address the mobility limitation first (e.g., through targeted stretching or joint mobilization) before progressing to
stability and then integrated movement training.
PROGRAM DESIGN FUNDAMENTALS
11. What is periodization in the context of training program design?
Answer: The systematic planning and structuring of training variables over time to optimize performance and manage
fatigue, typically progressing through different phases.
12. What is the general order of training phases in a traditional linear periodization model?
Answer: General preparation/hypertrophy, strength, power, and a peaking/competition phase, followed by a
transition/recovery phase.
13. What is a mesocycle in periodization terminology?
Answer: A training block, typically several weeks to a few months long, focused on a specific training emphasis within the
overall macrocycle.
14. What is a microcycle in periodization terminology?
Answer: A short training cycle, typically about one week, composed of individual training sessions.
, 15. What is the FITT-VP principle used for in program design?
Answer: A framework for prescribing exercise: Frequency, Intensity, Time (duration), Type, Volume, and Progression.
16. What is the principle of progressive overload?
Answer: Gradually increasing training demands (e.g., load, volume, intensity) over time to continue eliciting adaptation.
17. What is the principle of specificity (SAID principle) in training program design?
Answer: The body adapts specifically to the type of demand placed on it (Specific Adaptation to Imposed Demands), so
training should closely match the desired outcome or sport demand.
18. What is the difference between training volume and training intensity?
Answer: Volume refers to the total amount of work performed (e.g., sets x reps x load); intensity refers to the level of
effort or load relative to maximum capacity.
19. What is undulating (nonlinear) periodization, and how does it differ from linear periodization?
Answer: Varies training intensity and volume more frequently (e.g., daily or weekly) rather than progressing through
long, distinct phases as in linear periodization.
20. What is the general recommendation regarding recovery between training sessions targeting the same muscle groups at
high intensity?
Answer: Allow at least 48 hours of recovery to support adequate tissue repair and adaptation.
STRENGTH & RESISTANCE TRAINING
21. What is the difference between absolute strength and relative strength?
Answer: Absolute strength is the total amount of force a person can produce regardless of body size; relative strength is
strength relative to body weight.
22. What rep range is generally associated with maximal strength development?
Answer: Approximately 1-6 repetitions per set, performed at high intensity (typically 85% or more of 1RM).
23. What rep range is generally associated with hypertrophy (muscle growth) development?
Answer: Approximately 6-12 repetitions per set, at moderate-to-high intensity.
24. What rep range is generally associated with muscular endurance development?
Answer: Approximately 12-20+ repetitions per set, at lower intensity.
25. What is the difference between a compound (multi-joint) and an isolation (single-joint) exercise?
Answer: Compound exercises involve movement at multiple joints and muscle groups (e.g., squat, deadlift); isolation
exercises target a single joint and muscle group (e.g., bicep curl).
26. What is eccentric muscle contraction, and provide an example within a common exercise.
Answer: Muscle lengthening while under tension, such as the lowering phase of a squat or bicep curl.
27. What is concentric muscle contraction, and provide an example within a common exercise.
Answer: Muscle shortening while producing force, such as the upward phase of a squat or bicep curl.
28. What is isometric muscle contraction, and provide an example.
Answer: Muscle contraction without a change in muscle length or joint movement, such as holding a plank or a wall sit.
29. What is the general guideline for rest intervals between sets when training for maximal strength?
Answer: Longer rest periods, typically 2-5 minutes, to allow sufficient recovery of the phosphagen energy system between
high-intensity efforts.
30. What is the general guideline for rest intervals between sets when training for hypertrophy?
Answer: Moderate rest periods, typically 30-90 seconds, balancing recovery with metabolic stress that promotes muscle
growth.
POWER, SPEED & PLYOMETRIC TRAINING
31. What is muscular power, and how is it generally calculated?
Answer: The rate of doing work, combining strength and speed; calculated as force x velocity (or work divided by time).
32. What is the force-velocity relationship in muscle physiology?
exam with correct answers
200 Original Practice Questions and Answers
Original review questions covering core human performance and sports training topics.
MOVEMENT ASSESSMENT & SCREENING
1. What is the purpose of a movement screen prior to designing a training program?
Answer: To identify movement limitations, asymmetries, and compensation patterns that could increase injury risk or
limit performance.
2. What is the overhead squat assessment commonly used to evaluate?
Answer: Overall movement quality, mobility, and stability across the ankles, hips, thoracic spine, and shoulders during a
fundamental squatting pattern.
3. What does excessive forward lean during an overhead squat assessment commonly suggest?
Answer: Limited ankle dorsiflexion mobility or weak posterior chain/core stability.
4. What does the arms falling forward during an overhead squat assessment often indicate?
Answer: Limited thoracic spine extension or shoulder mobility, or tight latissimus dorsi.
5. What is the purpose of a single-leg stance or single-leg squat assessment?
Answer: To evaluate dynamic balance and hip/knee/ankle control unilaterally, which reveals asymmetries not always
visible in bilateral movements.
6. What is a common compensation seen during a single-leg squat that indicates hip weakness?
Answer: Dynamic knee valgus (the knee caving inward), often associated with weak hip abductors/external rotators.
7. What is the purpose of assessing ankle dorsiflexion mobility specifically?
Answer: Limited dorsiflexion can restrict proper squat depth and alter movement mechanics up the kinetic chain,
increasing injury risk.
8. Why is a thorough movement assessment considered foundational before progressing to loaded or high-intensity training?
Answer: Loading a dysfunctional movement pattern can reinforce compensations and increase injury risk rather than
improve performance.
9. What is the concept of regional interdependence in movement assessment?
Answer: The idea that a dysfunction or limitation in one body region/joint can contribute to symptoms or compensations
in a seemingly unrelated region.
10. What is the general corrective exercise approach when an assessment reveals a mobility restriction?
Answer: Address the mobility limitation first (e.g., through targeted stretching or joint mobilization) before progressing to
stability and then integrated movement training.
PROGRAM DESIGN FUNDAMENTALS
11. What is periodization in the context of training program design?
Answer: The systematic planning and structuring of training variables over time to optimize performance and manage
fatigue, typically progressing through different phases.
12. What is the general order of training phases in a traditional linear periodization model?
Answer: General preparation/hypertrophy, strength, power, and a peaking/competition phase, followed by a
transition/recovery phase.
13. What is a mesocycle in periodization terminology?
Answer: A training block, typically several weeks to a few months long, focused on a specific training emphasis within the
overall macrocycle.
14. What is a microcycle in periodization terminology?
Answer: A short training cycle, typically about one week, composed of individual training sessions.
, 15. What is the FITT-VP principle used for in program design?
Answer: A framework for prescribing exercise: Frequency, Intensity, Time (duration), Type, Volume, and Progression.
16. What is the principle of progressive overload?
Answer: Gradually increasing training demands (e.g., load, volume, intensity) over time to continue eliciting adaptation.
17. What is the principle of specificity (SAID principle) in training program design?
Answer: The body adapts specifically to the type of demand placed on it (Specific Adaptation to Imposed Demands), so
training should closely match the desired outcome or sport demand.
18. What is the difference between training volume and training intensity?
Answer: Volume refers to the total amount of work performed (e.g., sets x reps x load); intensity refers to the level of
effort or load relative to maximum capacity.
19. What is undulating (nonlinear) periodization, and how does it differ from linear periodization?
Answer: Varies training intensity and volume more frequently (e.g., daily or weekly) rather than progressing through
long, distinct phases as in linear periodization.
20. What is the general recommendation regarding recovery between training sessions targeting the same muscle groups at
high intensity?
Answer: Allow at least 48 hours of recovery to support adequate tissue repair and adaptation.
STRENGTH & RESISTANCE TRAINING
21. What is the difference between absolute strength and relative strength?
Answer: Absolute strength is the total amount of force a person can produce regardless of body size; relative strength is
strength relative to body weight.
22. What rep range is generally associated with maximal strength development?
Answer: Approximately 1-6 repetitions per set, performed at high intensity (typically 85% or more of 1RM).
23. What rep range is generally associated with hypertrophy (muscle growth) development?
Answer: Approximately 6-12 repetitions per set, at moderate-to-high intensity.
24. What rep range is generally associated with muscular endurance development?
Answer: Approximately 12-20+ repetitions per set, at lower intensity.
25. What is the difference between a compound (multi-joint) and an isolation (single-joint) exercise?
Answer: Compound exercises involve movement at multiple joints and muscle groups (e.g., squat, deadlift); isolation
exercises target a single joint and muscle group (e.g., bicep curl).
26. What is eccentric muscle contraction, and provide an example within a common exercise.
Answer: Muscle lengthening while under tension, such as the lowering phase of a squat or bicep curl.
27. What is concentric muscle contraction, and provide an example within a common exercise.
Answer: Muscle shortening while producing force, such as the upward phase of a squat or bicep curl.
28. What is isometric muscle contraction, and provide an example.
Answer: Muscle contraction without a change in muscle length or joint movement, such as holding a plank or a wall sit.
29. What is the general guideline for rest intervals between sets when training for maximal strength?
Answer: Longer rest periods, typically 2-5 minutes, to allow sufficient recovery of the phosphagen energy system between
high-intensity efforts.
30. What is the general guideline for rest intervals between sets when training for hypertrophy?
Answer: Moderate rest periods, typically 30-90 seconds, balancing recovery with metabolic stress that promotes muscle
growth.
POWER, SPEED & PLYOMETRIC TRAINING
31. What is muscular power, and how is it generally calculated?
Answer: The rate of doing work, combining strength and speed; calculated as force x velocity (or work divided by time).
32. What is the force-velocity relationship in muscle physiology?
