EXOS XPS Prep Actual 2025/2026 Questions
and Answers – Comprehensive Certification
Complete Study Guide – 100% Correct
Answers
EXAM OVERVIEW
Parameter Details
Certification EXOS Performance Specialist (XPS)
Focus Human performance, movement competency, athletic development, coaching methodology
Movement Competency, Program Design, Energy Systems Development, Recovery &
Key Domains
Regeneration, Coaching & Communication
Question
100-125 (actual exam)
Count
Passing Score 70-75% (typical)
DOMAIN 1: MOVEMENT COMPETENCY (25-30%)
Q1. What are the three foundational pillars of the EXOS movement philosophy?
A. Pillar Preparation, Movement Prep, Energy Systems Development [CORRECT]
Rationale: The EXOS system is built on three pillars: Pillar Preparation (corrective exercise),
Movement Prep (dynamic warm-up), and Energy Systems Development (conditioning).
Q2. The XPS Movement Screen is designed to identify:
,A. Movement limitations, asymmetries, and compensations [CORRECT]
Rationale: The screen identifies movement deficits that may lead to injury or limit performance,
not to diagnose medical conditions.
Q3. Which of the following is the correct order of the Movement Prep sequence?
A. Activate, Dynamic Stretch, Integrate, Prepare
B. Prepare, Activate, Dynamic Stretch, Integrate [CORRECT]
C. Integrate, Activate, Dynamic Stretch, Prepare
D. Dynamic Stretch, Activate, Integrate, Prepare
Rationale: The EXOS Movement Prep follows: Prepare (foam roll/mobility), Activate (glute
activation, core bracing), Dynamic Stretch (active ROM), Integrate (movement patterns).
Q4. During the Pillar Preparation phase, the primary focus is on:
A. Regaining mobility and stability through corrective exercises [CORRECT]
B. Building maximal strength
C. Developing aerobic capacity
D. Increasing sprint speed
Rationale: Pillar Preparation addresses movement deficiencies before loading. It emphasizes
joint mobility, core stability, and motor control.
Q5. The correct position for a hip hinge pattern includes:
A. Rounded lower back, knees excessively bent
B. Neutral spine, hips pushed back, slight knee bend [CORRECT]
C. Hyperextended lower back, locked knees
D. Flexed thoracic spine, knees straight
Rationale: The hip hinge requires neutral spine, hips translating backward, and a slight bend in
the knees to load the posterior chain.
Q6. Which movement assessment evaluates the ability to stabilize the core while moving the
extremities?
, A. Bird-dog [CORRECT]
B. Back squat
C. Deadlift
D. Box jump
Rationale: The bird-dog assesses contralateral limb control and core stability in a quadruped
position.
Q7. A client demonstrates knee valgus during a squat. The most likely contributing factor is:
A. Ankle mobility
B. Hip abductor and external rotator weakness [CORRECT]
C. Quadriceps weakness
D. Calf tightness
Rationale: Knee valgus is often caused by gluteus medius and hip external rotator weakness,
leading to poor frontal plane control.
Q8. What is the purpose of the "Knee-to-Wall" test?
A. Assess ankle dorsiflexion range of motion [CORRECT]
B. Test quadriceps strength
C. Measure hamstring flexibility
D. Evaluate balance
Rationale: The knee-to-wall test is a reliable measure of ankle dorsiflexion mobility, which
affects squat depth and movement quality.
DOMAIN 2: PROGRAM DESIGN (20-25%)
Q9. The EXOS training system is organized into how many phases?
A. 5 phases [CORRECT]
Rationale: The EXOS training system has 5 phases: Stabilize, Move, Load, Explode, and Sustain.
Q10. Match each EXOS training phase with its primary training goal:
and Answers – Comprehensive Certification
Complete Study Guide – 100% Correct
Answers
EXAM OVERVIEW
Parameter Details
Certification EXOS Performance Specialist (XPS)
Focus Human performance, movement competency, athletic development, coaching methodology
Movement Competency, Program Design, Energy Systems Development, Recovery &
Key Domains
Regeneration, Coaching & Communication
Question
100-125 (actual exam)
Count
Passing Score 70-75% (typical)
DOMAIN 1: MOVEMENT COMPETENCY (25-30%)
Q1. What are the three foundational pillars of the EXOS movement philosophy?
A. Pillar Preparation, Movement Prep, Energy Systems Development [CORRECT]
Rationale: The EXOS system is built on three pillars: Pillar Preparation (corrective exercise),
Movement Prep (dynamic warm-up), and Energy Systems Development (conditioning).
Q2. The XPS Movement Screen is designed to identify:
,A. Movement limitations, asymmetries, and compensations [CORRECT]
Rationale: The screen identifies movement deficits that may lead to injury or limit performance,
not to diagnose medical conditions.
Q3. Which of the following is the correct order of the Movement Prep sequence?
A. Activate, Dynamic Stretch, Integrate, Prepare
B. Prepare, Activate, Dynamic Stretch, Integrate [CORRECT]
C. Integrate, Activate, Dynamic Stretch, Prepare
D. Dynamic Stretch, Activate, Integrate, Prepare
Rationale: The EXOS Movement Prep follows: Prepare (foam roll/mobility), Activate (glute
activation, core bracing), Dynamic Stretch (active ROM), Integrate (movement patterns).
Q4. During the Pillar Preparation phase, the primary focus is on:
A. Regaining mobility and stability through corrective exercises [CORRECT]
B. Building maximal strength
C. Developing aerobic capacity
D. Increasing sprint speed
Rationale: Pillar Preparation addresses movement deficiencies before loading. It emphasizes
joint mobility, core stability, and motor control.
Q5. The correct position for a hip hinge pattern includes:
A. Rounded lower back, knees excessively bent
B. Neutral spine, hips pushed back, slight knee bend [CORRECT]
C. Hyperextended lower back, locked knees
D. Flexed thoracic spine, knees straight
Rationale: The hip hinge requires neutral spine, hips translating backward, and a slight bend in
the knees to load the posterior chain.
Q6. Which movement assessment evaluates the ability to stabilize the core while moving the
extremities?
, A. Bird-dog [CORRECT]
B. Back squat
C. Deadlift
D. Box jump
Rationale: The bird-dog assesses contralateral limb control and core stability in a quadruped
position.
Q7. A client demonstrates knee valgus during a squat. The most likely contributing factor is:
A. Ankle mobility
B. Hip abductor and external rotator weakness [CORRECT]
C. Quadriceps weakness
D. Calf tightness
Rationale: Knee valgus is often caused by gluteus medius and hip external rotator weakness,
leading to poor frontal plane control.
Q8. What is the purpose of the "Knee-to-Wall" test?
A. Assess ankle dorsiflexion range of motion [CORRECT]
B. Test quadriceps strength
C. Measure hamstring flexibility
D. Evaluate balance
Rationale: The knee-to-wall test is a reliable measure of ankle dorsiflexion mobility, which
affects squat depth and movement quality.
DOMAIN 2: PROGRAM DESIGN (20-25%)
Q9. The EXOS training system is organized into how many phases?
A. 5 phases [CORRECT]
Rationale: The EXOS training system has 5 phases: Stabilize, Move, Load, Explode, and Sustain.
Q10. Match each EXOS training phase with its primary training goal:
