EXOS XPS PREP Q&A ACTUAL EXAM
PAPER 2026 QUESTIONS WITH ANSWERS
GRADED A+
◍ Number of Training Sessions per week.
Answer: -2x-3x-4x or more
◍ Definition of the Pillar Strength.
Answer: Pillar Strength is a blend of mobility and stability through the hips,
torso, and shoulder
◍ Upper Extremity Flexibility/Mobility.
Answer: Thoracic Extension- Seated
◍ Power.
Answer: strength divided by time
◍ Stability/ Activation.
Answer: Focusing on areas that need to be stabilized: the foot, thigh/glutes,
trunk/lumbar spine area, shoulder girdle- Motor Control- Proper Sequencing
Patterns- 2-4 corrective movements- 10 reps each- 1/2 FMS Solutions
◍ how to determine 1RM.
Answer: (Load x reps x.033) + load
◍ Define Multidirectional Speed.
Answer: category of movement skills that account for all movement
sequences & patterns that occur in sport under reactive(open) &
non-reactive(closed) conditions
◍ Mobility.
Answer: Focusing on the joints (ankles hips thoracic spine)- Restore
Symmetry- Increase Range of Motion- 2-4 Muscles- 5-10 reps 2s
, Holds*AIS*PNF
◍ EXOS indicator of Power (ESD).
Answer: time & work
◍ Movement Session Components.
Answer: - Pillar Prep- Movement Prep- Plyometrics- Movement Skills-
Regeneration
◍ Nutrition Mindset.
Answer: create rituals and start simple
◍ Contractile Contribution of SSC (refer back to ppt).
Answer: force potentiation, increased activation w/ CM, Stretch reflex
◍ 3 Categories of Adaptation.
Answer: Central, Peripheral, Central Peripheral
◍ Strength Session Components.
Answer: - Pillar Prep- Movement Prep- Strength/Power- ESD- Regeneration
◍ Max Strength.
Answer: 3-5 Sets3-6 Reps85-100% 1RM
◍ Max Anaerobic Sprint (MAS) test.
Answer: any piece of equipment and 5 minutes cover as much ground as
possible
◍ Hypertrophy.
Answer: 2-3 Sets10-15 Reps70-80%
◍ Types of Sprint Testing starts.
Answer: flying start, beam start, matt start, manual start
◍ FMS.
Answer: test to determine if pillar is functioning properly
◍ Types of Rotation.
Answer: Stability & Propulsive
, ◍ Summary/Average Feedback Timing.
Answer: feedback after a number of trials
◍ Thoracic Spine Mobility.
Answer: - Foam Roll Thoracic Spine- Foam Roll Lateral Thoracic Spine-
Ball Shoulder Flexion (accupoint)- Trigger Point Ball - Prone Pec
◍ Define: ESD.
Answer: developing anaerobic & aerobic capacities based on the demands of
sport
◍ 3 Directions for MB.
Answer: Linear, Parallel/Rotational, Perpendicular/Rotational
◍ Vertical Plyometrics qualities.
Answer: high flight time, slower pace
◍ Relatedness.
Answer: connection with others
◍ Training Split.
Answer: - Total Body- Lower Body- Upper Body- Full Body- Push/ Pull -
Upper/ Lower
◍ 3 Positions of Absolute Speed.
Answer: Take Off, Flight Transition, Figure 4
◍ Pillar 101.
Answer: - Breathe (1. Supine Breathing Diaphragm, 2. Supine Breathing
Lateral Expansion)- Pelvic Tilt Supine (Neutral Spine)- Quadruped - Pelvic
tilt (cat-cow x3 then find neutral)- Quadruped w/ single arm lift- Quadruped
hip extension w/ single leg lift- Quadruped hip abduction (fire hydrant)-
Bridge pelvic tilt to find neurtral- bridge single leg lift (watch for lateral
pelvic tilts)- Kneeling Split legs (find neutral spine w/ tilts)-Overhead Trunk
Rotation-Half kneeling 1 arm (each side)- Stability press -tall kneeling
(Hold KB as goblet hold)- Standing pelvic tilt
◍ if deficit is small.
PAPER 2026 QUESTIONS WITH ANSWERS
GRADED A+
◍ Number of Training Sessions per week.
Answer: -2x-3x-4x or more
◍ Definition of the Pillar Strength.
Answer: Pillar Strength is a blend of mobility and stability through the hips,
torso, and shoulder
◍ Upper Extremity Flexibility/Mobility.
Answer: Thoracic Extension- Seated
◍ Power.
Answer: strength divided by time
◍ Stability/ Activation.
Answer: Focusing on areas that need to be stabilized: the foot, thigh/glutes,
trunk/lumbar spine area, shoulder girdle- Motor Control- Proper Sequencing
Patterns- 2-4 corrective movements- 10 reps each- 1/2 FMS Solutions
◍ how to determine 1RM.
Answer: (Load x reps x.033) + load
◍ Define Multidirectional Speed.
Answer: category of movement skills that account for all movement
sequences & patterns that occur in sport under reactive(open) &
non-reactive(closed) conditions
◍ Mobility.
Answer: Focusing on the joints (ankles hips thoracic spine)- Restore
Symmetry- Increase Range of Motion- 2-4 Muscles- 5-10 reps 2s
, Holds*AIS*PNF
◍ EXOS indicator of Power (ESD).
Answer: time & work
◍ Movement Session Components.
Answer: - Pillar Prep- Movement Prep- Plyometrics- Movement Skills-
Regeneration
◍ Nutrition Mindset.
Answer: create rituals and start simple
◍ Contractile Contribution of SSC (refer back to ppt).
Answer: force potentiation, increased activation w/ CM, Stretch reflex
◍ 3 Categories of Adaptation.
Answer: Central, Peripheral, Central Peripheral
◍ Strength Session Components.
Answer: - Pillar Prep- Movement Prep- Strength/Power- ESD- Regeneration
◍ Max Strength.
Answer: 3-5 Sets3-6 Reps85-100% 1RM
◍ Max Anaerobic Sprint (MAS) test.
Answer: any piece of equipment and 5 minutes cover as much ground as
possible
◍ Hypertrophy.
Answer: 2-3 Sets10-15 Reps70-80%
◍ Types of Sprint Testing starts.
Answer: flying start, beam start, matt start, manual start
◍ FMS.
Answer: test to determine if pillar is functioning properly
◍ Types of Rotation.
Answer: Stability & Propulsive
, ◍ Summary/Average Feedback Timing.
Answer: feedback after a number of trials
◍ Thoracic Spine Mobility.
Answer: - Foam Roll Thoracic Spine- Foam Roll Lateral Thoracic Spine-
Ball Shoulder Flexion (accupoint)- Trigger Point Ball - Prone Pec
◍ Define: ESD.
Answer: developing anaerobic & aerobic capacities based on the demands of
sport
◍ 3 Directions for MB.
Answer: Linear, Parallel/Rotational, Perpendicular/Rotational
◍ Vertical Plyometrics qualities.
Answer: high flight time, slower pace
◍ Relatedness.
Answer: connection with others
◍ Training Split.
Answer: - Total Body- Lower Body- Upper Body- Full Body- Push/ Pull -
Upper/ Lower
◍ 3 Positions of Absolute Speed.
Answer: Take Off, Flight Transition, Figure 4
◍ Pillar 101.
Answer: - Breathe (1. Supine Breathing Diaphragm, 2. Supine Breathing
Lateral Expansion)- Pelvic Tilt Supine (Neutral Spine)- Quadruped - Pelvic
tilt (cat-cow x3 then find neutral)- Quadruped w/ single arm lift- Quadruped
hip extension w/ single leg lift- Quadruped hip abduction (fire hydrant)-
Bridge pelvic tilt to find neurtral- bridge single leg lift (watch for lateral
pelvic tilts)- Kneeling Split legs (find neutral spine w/ tilts)-Overhead Trunk
Rotation-Half kneeling 1 arm (each side)- Stability press -tall kneeling
(Hold KB as goblet hold)- Standing pelvic tilt
◍ if deficit is small.
