2025 EXOS PERFORMANCE SPECIALIST EXAM
QUESTIONS AND ANSWERS (UPDATED AND
VERIFIED) GRADED A+
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
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
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
QUESTIONS AND ANSWERS (UPDATED AND
VERIFIED) GRADED A+
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
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
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
