EXOS PERFORMANCE SPECIALIST EXAM SCRIPT
QUESTIONS AND ANSWERS 2025/2026 GRADED A+
✔✔What 5 Structures make up the pillar? - ✔✔1. Shoulder/Scapula
2. Thoracic spine
3. Lumbar spine
4. Pelvis
5. Hips
6. Muscles that connect them all
✔✔What Structures need Mobility? - ✔✔Thoracic spine
Hip
Ankle
✔✔What structures need Stability? - ✔✔Shoulder/Scapula
Lumbar Spine
Knee
Foot
✔✔What is Pillar Strengh - ✔✔Is the blend of mobility and stability through the hips
torso and shoulders.
✔✔What is another primary function of the pillar - ✔✔Breathing is another primary
function of the pillar.
Understand how training the pillar affects posture and performance.
✔✔The 'hardware' of the pillar forms the structural integrity that allows optimal
performance in sport and life. - ✔✔▪ Hips and Pelvis
▪ Lumbar Spine and Thoracic Spine
▪ Shoulders
✔✔List 5 components of Movement Prep - ✔✔▪ General movement
▪ Hip activation
▪ Dynamic Stretching
▪ Movement Integration
▪ Neural activation
✔✔List 2 main functions of pillar. - ✔✔The pillar job is absorb that load and transfer it
from one limb to the other. Pillar strength is a blend of mobility and stability through the
hips torso and shoulders
Breathing is another primary function of the pillar is to house our internal organs, most
importantly the lungs because they facilitate breathing. Breathing allows wins.
, ✔✔What position should we train the pillar? - ✔✔The pillar should be trained with ears
in line with shoulders, hips, knees and ankle for optimal movement with emphasis on
cueing triple extension and flexion
✔✔List three component of Pillar Prep - ✔✔Soft tissue (massage), mobility (Stretch),
and Stability (activation)
✔✔5 components of Movement Preparation - ✔✔General movement
Hip activation
Dynamic Stretching
Movement Integration
Neural activation
✔✔Transference - ✔✔Movement perp not only helps improve performance acutely, but
also has long-term implications on performance when compared to the traditional
"warm-up"
✔✔List three primary components of Plyometrics - ✔✔Movement: Based on the
dominant motor patterns being taught within the following Movements skills session.
Direction: Based on the dominant force vectors being taught within the following
Movement Skills session.
Initiation: Based on the dominant contraction types being taught within the following
Movement Skills session
✔✔Reverse engineering - ✔✔Program design should be based on dominant demands
of primary movement skill or practice session while taking into consideration the level of
the individuals
✔✔Plyometrics: Performance Benefit - ✔✔Increased explosive strength due to
improved rate of force development (RFD)
Increased reactive strength due to greater storage and reutilization of elastic energy.
Improved ability to transfer force through the joints and minimize energy leaks
✔✔Movements - ✔✔are selected based on the level of athlete (2-leg to 1-leg) and
specific movement characteristics in need of development (movement skills & sport)
✔✔Direction - ✔✔Movement directions are selected based on the level of the athlete
(linear to rotational) and the specific directional force characteristics in need of
development (movement skills & sport)
✔✔Initiation - ✔✔Movement initiation are selected based on the level of athlete (NCM to
DJ) and the specific speed-strength characteristics in need of development (strength &
movement skills)
QUESTIONS AND ANSWERS 2025/2026 GRADED A+
✔✔What 5 Structures make up the pillar? - ✔✔1. Shoulder/Scapula
2. Thoracic spine
3. Lumbar spine
4. Pelvis
5. Hips
6. Muscles that connect them all
✔✔What Structures need Mobility? - ✔✔Thoracic spine
Hip
Ankle
✔✔What structures need Stability? - ✔✔Shoulder/Scapula
Lumbar Spine
Knee
Foot
✔✔What is Pillar Strengh - ✔✔Is the blend of mobility and stability through the hips
torso and shoulders.
✔✔What is another primary function of the pillar - ✔✔Breathing is another primary
function of the pillar.
Understand how training the pillar affects posture and performance.
✔✔The 'hardware' of the pillar forms the structural integrity that allows optimal
performance in sport and life. - ✔✔▪ Hips and Pelvis
▪ Lumbar Spine and Thoracic Spine
▪ Shoulders
✔✔List 5 components of Movement Prep - ✔✔▪ General movement
▪ Hip activation
▪ Dynamic Stretching
▪ Movement Integration
▪ Neural activation
✔✔List 2 main functions of pillar. - ✔✔The pillar job is absorb that load and transfer it
from one limb to the other. Pillar strength is a blend of mobility and stability through the
hips torso and shoulders
Breathing is another primary function of the pillar is to house our internal organs, most
importantly the lungs because they facilitate breathing. Breathing allows wins.
, ✔✔What position should we train the pillar? - ✔✔The pillar should be trained with ears
in line with shoulders, hips, knees and ankle for optimal movement with emphasis on
cueing triple extension and flexion
✔✔List three component of Pillar Prep - ✔✔Soft tissue (massage), mobility (Stretch),
and Stability (activation)
✔✔5 components of Movement Preparation - ✔✔General movement
Hip activation
Dynamic Stretching
Movement Integration
Neural activation
✔✔Transference - ✔✔Movement perp not only helps improve performance acutely, but
also has long-term implications on performance when compared to the traditional
"warm-up"
✔✔List three primary components of Plyometrics - ✔✔Movement: Based on the
dominant motor patterns being taught within the following Movements skills session.
Direction: Based on the dominant force vectors being taught within the following
Movement Skills session.
Initiation: Based on the dominant contraction types being taught within the following
Movement Skills session
✔✔Reverse engineering - ✔✔Program design should be based on dominant demands
of primary movement skill or practice session while taking into consideration the level of
the individuals
✔✔Plyometrics: Performance Benefit - ✔✔Increased explosive strength due to
improved rate of force development (RFD)
Increased reactive strength due to greater storage and reutilization of elastic energy.
Improved ability to transfer force through the joints and minimize energy leaks
✔✔Movements - ✔✔are selected based on the level of athlete (2-leg to 1-leg) and
specific movement characteristics in need of development (movement skills & sport)
✔✔Direction - ✔✔Movement directions are selected based on the level of the athlete
(linear to rotational) and the specific directional force characteristics in need of
development (movement skills & sport)
✔✔Initiation - ✔✔Movement initiation are selected based on the level of athlete (NCM to
DJ) and the specific speed-strength characteristics in need of development (strength &
movement skills)
