EXOS XPS Prep Exam Questions With
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
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
, 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
Explain the Joint by Joint Approach - answer✔✔Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy - answer✔✔Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing) - answer✔✔force transfers through
the hips, to trunk, to arms
5 Structures that make up pillar - answer✔✔shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
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
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
, 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
Explain the Joint by Joint Approach - answer✔✔Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy - answer✔✔Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing) - answer✔✔force transfers through
the hips, to trunk, to arms
5 Structures that make up pillar - answer✔✔shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
