EXOS PERFORMANCE COMPREHENSIVE EXAM QUESTIONS
AND ANSWERS 2025/2026 GRADED A+
✔✔Kinetic Linking - ✔✔force creation (hips) --> force transfer (trunk to extremities) =
optimal performance and injury prevention
more force = more velocity
hips --> trunk --> shoulders --> arms
✔✔Pillar Prep - ✔✔- based off individual needs
- determined through screening process
✔✔Functional Movement Screen - ✔✔- used to determine mobility, stability, or
movement deficits
✔✔Movement Session - ✔✔Pillar Prep
Movement Prep
Plyometrics
Movement Skills
Regeneration
✔✔Strength Session - ✔✔Pillar Prep
Movement Prep
Strength-Power
ESD
Regeneration
✔✔Pillar Prep Components - ✔✔Soft Tissue
Mobility
Stability
✔✔Soft Tissue - ✔✔- 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
✔✔Mobility - ✔✔- focus on joints
- restore symmetry and increase ROM if needed
Program Design:
- 2-4 movements (ankles, hips, thoracic spine)
, - 5-10 reps, 2 second hold
- stretching, specific exercises, AIS (6-8 reps), PNF
- use rope, band, or hands
✔✔Stability - ✔✔- focus on region with the biggest impact on athlete's movement (foot,
thigh, glutes, trunk, lumbar spine, scapula/shoulder)
- motor control and proper sequencing patterns
Program Design:
- 2-4 corrective movements
- 10 reps each
- 1°/2° FMS Solutions
- focus on stability muscles around lumbar spine, pelvis, and shoulder
- enhance primitive patterns
- maximize recruitment and control
✔✔Pillar Prep Exercise Order - ✔✔Floor
Quadruped Position
Bridge
Kneeling
Tall Kneeling
Standing
✔✔Warm Up - ✔✔to optimize performance while decreasing risk of injury during
practice and competition
✔✔Traditional Definition of Warm Up - ✔✔- low intensity aerobic activity
- static stretching
- general skill rehearsal
✔✔Does static stretching have a positive or negative affect? - ✔✔< 30 seconds has no
negative effect
> 60 seconds negatively affects performance
static stretching does not seem to improve strength and power
✔✔What are the benefits of dynamic stretching? - ✔✔- improves power output, force
potential
- performance enhancement benefit
✔✔What is missing from a traditional warm up? - ✔✔- movement specificity
- movement direction
- movement coordination
- movement velocity
AND ANSWERS 2025/2026 GRADED A+
✔✔Kinetic Linking - ✔✔force creation (hips) --> force transfer (trunk to extremities) =
optimal performance and injury prevention
more force = more velocity
hips --> trunk --> shoulders --> arms
✔✔Pillar Prep - ✔✔- based off individual needs
- determined through screening process
✔✔Functional Movement Screen - ✔✔- used to determine mobility, stability, or
movement deficits
✔✔Movement Session - ✔✔Pillar Prep
Movement Prep
Plyometrics
Movement Skills
Regeneration
✔✔Strength Session - ✔✔Pillar Prep
Movement Prep
Strength-Power
ESD
Regeneration
✔✔Pillar Prep Components - ✔✔Soft Tissue
Mobility
Stability
✔✔Soft Tissue - ✔✔- 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
✔✔Mobility - ✔✔- focus on joints
- restore symmetry and increase ROM if needed
Program Design:
- 2-4 movements (ankles, hips, thoracic spine)
, - 5-10 reps, 2 second hold
- stretching, specific exercises, AIS (6-8 reps), PNF
- use rope, band, or hands
✔✔Stability - ✔✔- focus on region with the biggest impact on athlete's movement (foot,
thigh, glutes, trunk, lumbar spine, scapula/shoulder)
- motor control and proper sequencing patterns
Program Design:
- 2-4 corrective movements
- 10 reps each
- 1°/2° FMS Solutions
- focus on stability muscles around lumbar spine, pelvis, and shoulder
- enhance primitive patterns
- maximize recruitment and control
✔✔Pillar Prep Exercise Order - ✔✔Floor
Quadruped Position
Bridge
Kneeling
Tall Kneeling
Standing
✔✔Warm Up - ✔✔to optimize performance while decreasing risk of injury during
practice and competition
✔✔Traditional Definition of Warm Up - ✔✔- low intensity aerobic activity
- static stretching
- general skill rehearsal
✔✔Does static stretching have a positive or negative affect? - ✔✔< 30 seconds has no
negative effect
> 60 seconds negatively affects performance
static stretching does not seem to improve strength and power
✔✔What are the benefits of dynamic stretching? - ✔✔- improves power output, force
potential
- performance enhancement benefit
✔✔What is missing from a traditional warm up? - ✔✔- movement specificity
- movement direction
- movement coordination
- movement velocity
