EXOS PERFORMANCE
SPECIALIST
PRACTICE EXAM QUESTIONS WITH
CORRECT DETAILED ANSWERS |
ALREADY GRADED A+<RECENT
VERSION>
1) EXOS Goal - answer Improve Performance
Decrease Injuries
Motivate Through
Education Produce Results
2) EXOS Mission - answer OUR Mission... Provide the finest
performance systems, specialists and facilities seamlessly integrated to
efficiently and ethically enhance our athlete's performance.
3) Systems: - answer Are classified as a coordinated body of methods
forming a complex of singular whole
4) Methods: - answer Are classified as a procedure, technique, or single
way of doing something
5) EXOS System Pillars - answer Mindset, Nutrition, Movement, and
Recovery
,6) Mindset: - answer iIs about walking into a situation or working
toward a goal with full understanding of what it requires and how to
accomplish it.
7) Nutrition: - answer Food is fuel for the body and brain. Fueling cuts
through the latest diet marking hype. It's about consuming what fuels the
body best.
8) Movement: - answer Refers to the incidental and structured
movement. Both are essential for health, weight management
performance and vitality.
9) Recovery: - answer The mind and body repair, recharge, and upgrade
during rest. Recovery strategies must be employed throughout each day,
week, and year
10) EXOS System Process - answer Evaluate
Isolate:
Innervate:
Integrate:
11) Evaluate - answer drives the prioritization of the training
systems relative to the individual.
12) Isolate - answer individual dysfunctions and correct using
focused methods/Strategies.
13) Innervate - answer specific patterns to practice and refine
upcoming movement skills.
14) Intergade - answer specific patterns at the speed, force, and
direction relevant to the sport/life
,15) Training system: Evaluation - answer ● Athlete/Client
Interview: Identify needs/wants, behaviors, and goals/motivation
● Nutrition Evaluation: Body composition and nutritional Habits
assessment
● Movement Quality: Movement screening and orthopedic assessments
● Strength-power Qualities: Identify maximal strength and power specific
capacities.
● Speed Qualities: Identify linear and multidirectional speed capacities
● Energy Systems Qualities: Identify aerobic and anaerobic energy
system capabilities
16) Training System: Components - answer ● Pillar Preparation:
Individualized prep based on movement screen
● Movement preparation: Session based on movement skill session
● Plyometrics: Activation based on movement skill session
● Movement skill: Based on dominant movement demands in sport
● Medicine Ball: Activation based on strength-power session
● Strength-power: Based on dominate strength quality demands in sport
● Energy Systems Development: Based on dominate energy system
demands in sport
● Regeneration: Recovery based on total demands of train session.
17) What 5 Structures make up the pillar? - answer 1.
Shoulder/Scapula
2. Thoracic spine
3. Lumbar spine
4. Pelvis
5. Hips
6. Muscles that connect them all
18) What Structures need Mobility? - answer Thoracic spine
Hip
Ankle
19) What structures need Stability? - answer Shoulder/Scapula
Lumbar Spine
Knee
Foot
, 20) What is Pillar Strengh - answer Is the blend of mobility and
stability through the hips torso and shoulders.
21) What is another primary function of the pillar - answer
Breathing is another primary function of the pillar.
Understand how training the pillar affects posture and performance.
22) The 'hardware' of the pillar forms the structural integrity that
allows optimal performance in sport and life. - answer ▪ Hips and
Pelvis
▪ Lumbar Spine and Thoracic Spine
▪ Shoulders
23) List 5 components of Movement Prep - answer ▪ General
movement
▪ Hip activation
▪ Dynamic Stretching
▪ Movement Integration
▪ Neural activation
24) List 2 main functions of pillar. - answer The pillar job is absorb
that load and transfer it from one limb to the other. Pillar strength is a
blend of mobility and stability through the hips torso and shoulders
Breathing is another primary function of the pillar is to house our internal
organs, most importantly the lungs because they facilitate breathing.
Breathing allows wins.
25) What position should we train the pillar? - answer The pillar
should be trained with ears in line with shoulders, hips, knees and ankle
for optimal movement with emphasis on cueing triple extension and
flexion
26) List three component of Pillar Prep - answer Soft tissue
(massage), mobility (Stretch), and Stability (activation)
SPECIALIST
PRACTICE EXAM QUESTIONS WITH
CORRECT DETAILED ANSWERS |
ALREADY GRADED A+<RECENT
VERSION>
1) EXOS Goal - answer Improve Performance
Decrease Injuries
Motivate Through
Education Produce Results
2) EXOS Mission - answer OUR Mission... Provide the finest
performance systems, specialists and facilities seamlessly integrated to
efficiently and ethically enhance our athlete's performance.
3) Systems: - answer Are classified as a coordinated body of methods
forming a complex of singular whole
4) Methods: - answer Are classified as a procedure, technique, or single
way of doing something
5) EXOS System Pillars - answer Mindset, Nutrition, Movement, and
Recovery
,6) Mindset: - answer iIs about walking into a situation or working
toward a goal with full understanding of what it requires and how to
accomplish it.
7) Nutrition: - answer Food is fuel for the body and brain. Fueling cuts
through the latest diet marking hype. It's about consuming what fuels the
body best.
8) Movement: - answer Refers to the incidental and structured
movement. Both are essential for health, weight management
performance and vitality.
9) Recovery: - answer The mind and body repair, recharge, and upgrade
during rest. Recovery strategies must be employed throughout each day,
week, and year
10) EXOS System Process - answer Evaluate
Isolate:
Innervate:
Integrate:
11) Evaluate - answer drives the prioritization of the training
systems relative to the individual.
12) Isolate - answer individual dysfunctions and correct using
focused methods/Strategies.
13) Innervate - answer specific patterns to practice and refine
upcoming movement skills.
14) Intergade - answer specific patterns at the speed, force, and
direction relevant to the sport/life
,15) Training system: Evaluation - answer ● Athlete/Client
Interview: Identify needs/wants, behaviors, and goals/motivation
● Nutrition Evaluation: Body composition and nutritional Habits
assessment
● Movement Quality: Movement screening and orthopedic assessments
● Strength-power Qualities: Identify maximal strength and power specific
capacities.
● Speed Qualities: Identify linear and multidirectional speed capacities
● Energy Systems Qualities: Identify aerobic and anaerobic energy
system capabilities
16) Training System: Components - answer ● Pillar Preparation:
Individualized prep based on movement screen
● Movement preparation: Session based on movement skill session
● Plyometrics: Activation based on movement skill session
● Movement skill: Based on dominant movement demands in sport
● Medicine Ball: Activation based on strength-power session
● Strength-power: Based on dominate strength quality demands in sport
● Energy Systems Development: Based on dominate energy system
demands in sport
● Regeneration: Recovery based on total demands of train session.
17) What 5 Structures make up the pillar? - answer 1.
Shoulder/Scapula
2. Thoracic spine
3. Lumbar spine
4. Pelvis
5. Hips
6. Muscles that connect them all
18) What Structures need Mobility? - answer Thoracic spine
Hip
Ankle
19) What structures need Stability? - answer Shoulder/Scapula
Lumbar Spine
Knee
Foot
, 20) What is Pillar Strengh - answer Is the blend of mobility and
stability through the hips torso and shoulders.
21) What is another primary function of the pillar - answer
Breathing is another primary function of the pillar.
Understand how training the pillar affects posture and performance.
22) The 'hardware' of the pillar forms the structural integrity that
allows optimal performance in sport and life. - answer ▪ Hips and
Pelvis
▪ Lumbar Spine and Thoracic Spine
▪ Shoulders
23) List 5 components of Movement Prep - answer ▪ General
movement
▪ Hip activation
▪ Dynamic Stretching
▪ Movement Integration
▪ Neural activation
24) List 2 main functions of pillar. - answer The pillar job is absorb
that load and transfer it from one limb to the other. Pillar strength is a
blend of mobility and stability through the hips torso and shoulders
Breathing is another primary function of the pillar is to house our internal
organs, most importantly the lungs because they facilitate breathing.
Breathing allows wins.
25) What position should we train the pillar? - answer The pillar
should be trained with ears in line with shoulders, hips, knees and ankle
for optimal movement with emphasis on cueing triple extension and
flexion
26) List three component of Pillar Prep - answer Soft tissue
(massage), mobility (Stretch), and Stability (activation)
