EXOS PERFORMANCE SPECIALIST CERTIFICATION EXAM STUDY GUIDE EXAM WITH COMPLETE 450 QUESTIONS AND WELL ELABORATED ANSWERS JUST RELEASED THIS YEAR

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EXOS PERFORMANCE SPECIALIST
CERTIFICATION EXAM STUDY GUIDE EXAM
WITH COMPLETE 450 QUESTIONS AND
WELL ELABORATED ANSWERS JUST
RELEASED THIS YEAR
Question: Warm Up - CORRECT ANSWER✔✔to optimize performance while decreasing risk of injury
during practice and competition



Question: Method - CORRECT ANSWER✔✔a procedure, technique, or single way of doing something



Question: Systems - CORRECT ANSWER✔✔a coordinated body of methods



Question: Mission Statement - CORRECT ANSWER✔✔Provide the finest performance systems,
specialists, and facilities seamlessly integrated to efficiently and ethically enhance our athlete's
performance




Question: System Pillars - CORRECT ANSWER✔✔mindset, nutrition, movement, recovery



Question: System Process - CORRECT ANSWER✔✔evaluate, isolate, innervate, integrate




Question: Goals - CORRECT ANSWER✔✔Improve performance, decrease injuries, motivate through
education, produce results



Question: Evaluation Components - CORRECT ANSWER✔✔1. Athlete/Client Interview

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2. Nutrition Evaluation

3. Movement Quality

4. Strength-Power Qualities

5. Speed Qualities

6. Energy Systems Development



Question: Training System Components - CORRECT ANSWER✔✔1. Pillar Prep

2. Movement Prep

3. Plyometrics

4. Movement Skills

5. Medicine Ball

6. Strength-Power

7. Energy Systems Development

8. Regeneration



Question: Pillar - CORRECT ANSWER✔✔hips, torso, shoulders



Question: Pillar Strength - CORRECT ANSWER✔✔blend mobility and stability to the hips, torso, and
shoulders

- absorb load and transfer from one limb to another (conduct force)



Question: Primary Functions of the Pillar - CORRECT ANSWER✔✔Mobility, stability, breathing



Question: Pillar Hardware - CORRECT ANSWER✔✔musculoskeletal system (bones, joints, ligaments,
muscles)



Question: Stability Joints - CORRECT ANSWER✔✔shoulder/scapula

lumbar spine

knee

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foot



Question: 5 Structures of the Pillar - CORRECT ANSWER✔✔shoulder/scapula

thoracic spine

lumbar spine

pelvis

hips

muscles that connect them all



Question: Pillar Software - CORRECT ANSWER✔✔nervous system



Question: Mobility Joints - CORRECT ANSWER✔✔thoracic spine

hips

ankle



Question: Nervous System - CORRECT ANSWER✔✔- coordinate movement through muscle recruitment

- manage movement based on sensory feedback

- use innate patterns to begin and develop movement (ex: survival movement)

- habitual movement develops patterns unique to every person's movement signature



Question: Kinetic Linking - CORRECT ANSWER✔✔force creation (hips) --> force transfer (trunk to
extremities) = optimal performance and injury prevention



more force = more velocity

hips --> trunk --> shoulders --> arms



Question: Pillar Prep - CORRECT ANSWER✔✔- based off individual needs

- determined through screening process

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Question: Functional Movement Screen - CORRECT ANSWER✔✔- used to determine mobility, stability,
or movement deficits



Question: Movement Session - CORRECT ANSWER✔✔Pillar Prep

Movement Prep

Plyometrics

Movement Skills

Regeneration



Question: Strength Session - CORRECT ANSWER✔✔Pillar Prep

Movement Prep

Strength-Power

ESD

Regeneration



Question: Pillar Prep Components - CORRECT ANSWER✔✔Soft Tissue

Mobility

Stability



Question: Soft Tissue - CORRECT ANSWER✔✔- focus on muscles and tendons

- eliminate tension and adhesion



Program Design:

- 2-4 muscles (ankles, hips, thoracic spine)

- 30-60 seconds each

- Hold pressure over any tight spots

- Barrel Roll (8-10 rolls) or Acu-Point



Question: Mobility - CORRECT ANSWER✔✔- focus on joints