EXOS XPS PREP COMPREHENSIVE EXAM 2026
FULL QUESTIONS AND ANSWERS GRADED A+
◍ 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
FULL QUESTIONS AND ANSWERS GRADED A+
◍ 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
