EXOS Performance Specialist Certification Exam –
Study Guide & Practice Questions
Method - -- answer --a procedure, technique, or single way of doing something
Systems - -- answer --a coordinated body of methods
Nervous System - -- answer --- coordinate movement through muscle
recruitment
- manage movement based on sensory feedback
- use innate patterns to begin and develop movement (ex: survival movement)
- habitual movement develops patterns unique to every person's movement
signature
Kinetic Linking - -- answer --force creation (hips) --> force transfer (trunk to
extremities) = optimal performance and injury prevention
more force = more velocity
hips --> trunk --> shoulders --> arms
Pillar Prep - -- answer --- based off individual needs
,- determined through screening process
Functional Movement Screen - -- answer --- used to determine mobility, stability,
or movement deficits
Movement Session - -- answer --Pillar Prep
Movement Prep
Plyometrics
Movement Skills
Regeneration
Strength Session - -- answer --Pillar Prep
Movement Prep
Strength-Power
ESD
Regeneration
Pillar Prep Components - -- answer --Soft Tissue
Mobility
Stability
Soft Tissue - -- answer --- focus on muscles and tendons
- eliminate tension and adhesion
Program Design:
, - 2-4 muscles (ankles, hips, thoracic spine)
- 30-60 seconds each
- Hold pressure over any tight spots
- Barrel Roll (8-10 rolls) or Acu-Point
Mobility - -- answer --- focus on joints
- restore symmetry and increase ROM if needed
Program Design:
- 2-4 movements (ankles, hips, thoracic spine)
- 5-10 reps, 2 second hold
- stretching, specific exercises, AIS (6-8 reps), PNF
- use rope, band, or hands
Stability - -- answer --- focus on region with the biggest impact on athlete's
movement (foot, thigh, glutes, trunk, lumbar spine, scapula/shoulder)
- motor control and proper sequencing patterns
Program Design:
- 2-4 corrective movements
- 10 reps each
- 1°/2° FMS Solutions
- focus on stability muscles around lumbar spine, pelvis, and shoulder
- enhance primitive patterns
- maximize recruitment and control
Study Guide & Practice Questions
Method - -- answer --a procedure, technique, or single way of doing something
Systems - -- answer --a coordinated body of methods
Nervous System - -- answer --- coordinate movement through muscle
recruitment
- manage movement based on sensory feedback
- use innate patterns to begin and develop movement (ex: survival movement)
- habitual movement develops patterns unique to every person's movement
signature
Kinetic Linking - -- answer --force creation (hips) --> force transfer (trunk to
extremities) = optimal performance and injury prevention
more force = more velocity
hips --> trunk --> shoulders --> arms
Pillar Prep - -- answer --- based off individual needs
,- determined through screening process
Functional Movement Screen - -- answer --- used to determine mobility, stability,
or movement deficits
Movement Session - -- answer --Pillar Prep
Movement Prep
Plyometrics
Movement Skills
Regeneration
Strength Session - -- answer --Pillar Prep
Movement Prep
Strength-Power
ESD
Regeneration
Pillar Prep Components - -- answer --Soft Tissue
Mobility
Stability
Soft Tissue - -- answer --- focus on muscles and tendons
- eliminate tension and adhesion
Program Design:
, - 2-4 muscles (ankles, hips, thoracic spine)
- 30-60 seconds each
- Hold pressure over any tight spots
- Barrel Roll (8-10 rolls) or Acu-Point
Mobility - -- answer --- focus on joints
- restore symmetry and increase ROM if needed
Program Design:
- 2-4 movements (ankles, hips, thoracic spine)
- 5-10 reps, 2 second hold
- stretching, specific exercises, AIS (6-8 reps), PNF
- use rope, band, or hands
Stability - -- answer --- focus on region with the biggest impact on athlete's
movement (foot, thigh, glutes, trunk, lumbar spine, scapula/shoulder)
- motor control and proper sequencing patterns
Program Design:
- 2-4 corrective movements
- 10 reps each
- 1°/2° FMS Solutions
- focus on stability muscles around lumbar spine, pelvis, and shoulder
- enhance primitive patterns
- maximize recruitment and control
