EXOS XPS Prep Exam Questions with 100% Correct
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Terms in this set (205)
What is a method one way of doing something
What is a system a combination of methods that form a cohesive whole
EXOS Mission Statement To provide the finest performance systems, facilities and specialists seamlessly
integrated to efficiently & ethically enhance the performance of our
clients/athletes
Goals of EXOS reduce injury, improve performance, produce results, motivate through
education
EXOS Pillars Mindset, Nutrition, Movement, Recovery
Mindset 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 Lifestyle: food is fuel for the body
Movement Movement without restriction; improve how we move and optimize it
Recovery work + rest = success
EXOS process when receiving a new athlete Evaluate, Isolate, Innervate, Integrate
What is the importance of a system a system allows for various methods to be used to develop optimal
performance
Steps of the Evaluation Process Health History, Nutrition History, Movement Screen, Strength & Power Qualities,
Speed Qualities, ESD Qualities
, EXOS Training System Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength &
Power, ESD, Regeneration
Define: Pillar 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, pattern, position, power
Stability/Mobility, Activation
Define: Movement Prep (5) General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration,
Neural Activation
Define Plyometrics transfer from the weight room to the field w/ speed strength qualities
Define Movement Skills develop specific skills under reactive & non reactive conditions
Define: S&P developing S&P through a movement based approach based on the demands
of the athletes sport: training all planes of motion
Define: ESD developing anaerobic & aerobic capacities based on the demands of sport
Define: Regeneration optimizing adaptation through fueling, physical & psychological strategies, &
alternative methods
3 strategies of Pillar Prep mobility, stability, breathing
Explain the software vs. hardware of the pillar the brain is the software, the bones and muscles are the hardware
Explain the Joint by Joint Approach Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing) force transfers through the hips, to trunk, to arms
5 Structures that make up pillar shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
Program Design Soft Tissue 2-4 muscles, 30-60s total (foam roll, trigger point)
Program Design Mobility 2-4 movements, 5-10reps, 2s holds (PNF)
Stability/Activation 2-4 corrective movements, 10reps
Pillar Body Positioning Progressions: Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing
Answers | Verified | Updated (Actual Exam) 2025\2026
LATEST VERSION!!
Leave the first rating
Save
Students also studied
NASM CES FINAL EXAM 2025/2026 ... Overview of Women's Health Physic... Week 1-Foundations of Clinical Prac... ITE
Teacher 100 terms Teacher 20 terms Teacher 101 terms Te
editorsbest71 Preview cmuia6216 Preview Don_Cruz90 Preview
Terms in this set (205)
What is a method one way of doing something
What is a system a combination of methods that form a cohesive whole
EXOS Mission Statement To provide the finest performance systems, facilities and specialists seamlessly
integrated to efficiently & ethically enhance the performance of our
clients/athletes
Goals of EXOS reduce injury, improve performance, produce results, motivate through
education
EXOS Pillars Mindset, Nutrition, Movement, Recovery
Mindset 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 Lifestyle: food is fuel for the body
Movement Movement without restriction; improve how we move and optimize it
Recovery work + rest = success
EXOS process when receiving a new athlete Evaluate, Isolate, Innervate, Integrate
What is the importance of a system a system allows for various methods to be used to develop optimal
performance
Steps of the Evaluation Process Health History, Nutrition History, Movement Screen, Strength & Power Qualities,
Speed Qualities, ESD Qualities
, EXOS Training System Pillar Prep, Movement Prep, Plyometrics, Movement Skills, Medball, Strength &
Power, ESD, Regeneration
Define: Pillar 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, pattern, position, power
Stability/Mobility, Activation
Define: Movement Prep (5) General Warm Up, Hip Activation, Dynamic Stretch, Movement Integration,
Neural Activation
Define Plyometrics transfer from the weight room to the field w/ speed strength qualities
Define Movement Skills develop specific skills under reactive & non reactive conditions
Define: S&P developing S&P through a movement based approach based on the demands
of the athletes sport: training all planes of motion
Define: ESD developing anaerobic & aerobic capacities based on the demands of sport
Define: Regeneration optimizing adaptation through fueling, physical & psychological strategies, &
alternative methods
3 strategies of Pillar Prep mobility, stability, breathing
Explain the software vs. hardware of the pillar the brain is the software, the bones and muscles are the hardware
Explain the Joint by Joint Approach Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing) force transfers through the hips, to trunk, to arms
5 Structures that make up pillar shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
Program Design Soft Tissue 2-4 muscles, 30-60s total (foam roll, trigger point)
Program Design Mobility 2-4 movements, 5-10reps, 2s holds (PNF)
Stability/Activation 2-4 corrective movements, 10reps
Pillar Body Positioning Progressions: Quadruped, Pillar Bridge, 1/2 kneeling, Tall Kneeling, Standing
