1|Page
EXOS XPS PREP ACTUAL 2026 QUESTIONS AND 100%
CORRECT ANSWERS
What is a method ......ANSWER......one way of doing something
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
pg. 1
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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
pg. 2
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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
pg. 3
EXOS XPS PREP ACTUAL 2026 QUESTIONS AND 100%
CORRECT ANSWERS
What is a method ......ANSWER......one way of doing something
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
pg. 1
,2|Page
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
pg. 2
, 3|Page
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
pg. 3
