EXOS XPS Prep Exam QUESTIONS AND COMPLETE SOLUTIONS 2026/2027
What is a method - CORRECT ANSWER one way of doing something
What is a system - CORRECT ANSWER a combination of methods that form a cohesive whole
EXOS Mission Statement - CORRECT 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 - CORRECT ANSWER reduce injury, improve performance, produce results,
motivate through education
EXOS Pillars - CORRECT ANSWER Mindset, Nutrition, Movement, Recovery
Mindset - CORRECT 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 - CORRECT ANSWER Lifestyle: food is fuel for the body
Movement - CORRECT ANSWER Movement without restriction; improve how we move and
optimize it
Recovery - CORRECT ANSWER work + rest = success
EXOS process when receiving a new athlete - CORRECT ANSWER Evaluate, Isolate, Innervate,
Integrate
,What is the importance of a system - CORRECT ANSWER a system allows for various methods to
be used to develop optimal performance
Steps of the Evaluation Process - CORRECT ANSWER Health History, Nutrition History,
Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities
EXOS Training System - CORRECT ANSWER Pillar Prep, Movement Prep, Plyometrics, Movement
Skills, Medball, Strength & Power, ESD, Regeneration
Define: Pillar - CORRECT 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 - CORRECT ANSWER
pattern, position, power
Define: Movement Prep (5) - CORRECT ANSWER General Warm Up, Hip Activation, Dynamic
Stretch, Movement Integration, Neural Activation
Define Plyometrics - CORRECT ANSWER transfer from the weight room to the field w/ speed
strength qualities
Define Movement Skills - CORRECT ANSWER develop specific skills under reactive & non
reactive conditions
Define: S&P - CORRECT ANSWER developing S&P through a movement based approach based
on the demands of the athletes sport: training all planes of motion
Define: ESD - CORRECT ANSWER developing anaerobic & aerobic capacities based on the
demands of sport
, Define: Regeneration - CORRECT ANSWER optimizing adaptation through fueling, physical &
psychological strategies, & alternative methods
3 strategies of Pillar Prep - CORRECT ANSWER mobility, stability, breathing
Explain the software vs. hardware of the pillar - CORRECT ANSWER the brain is the software, the
bones and muscles are the hardware
Explain the Joint by Joint Approach - CORRECT ANSWER Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy - CORRECT ANSWER Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing) - CORRECT ANSWER force transfers
through the hips, to trunk, to arms
5 Structures that make up pillar - CORRECT ANSWER shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
What is a method - CORRECT ANSWER one way of doing something
What is a system - CORRECT ANSWER a combination of methods that form a cohesive whole
EXOS Mission Statement - CORRECT 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 - CORRECT ANSWER reduce injury, improve performance, produce results,
motivate through education
EXOS Pillars - CORRECT ANSWER Mindset, Nutrition, Movement, Recovery
Mindset - CORRECT 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 - CORRECT ANSWER Lifestyle: food is fuel for the body
Movement - CORRECT ANSWER Movement without restriction; improve how we move and
optimize it
Recovery - CORRECT ANSWER work + rest = success
EXOS process when receiving a new athlete - CORRECT ANSWER Evaluate, Isolate, Innervate,
Integrate
,What is the importance of a system - CORRECT ANSWER a system allows for various methods to
be used to develop optimal performance
Steps of the Evaluation Process - CORRECT ANSWER Health History, Nutrition History,
Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities
EXOS Training System - CORRECT ANSWER Pillar Prep, Movement Prep, Plyometrics, Movement
Skills, Medball, Strength & Power, ESD, Regeneration
Define: Pillar - CORRECT 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 - CORRECT ANSWER
pattern, position, power
Define: Movement Prep (5) - CORRECT ANSWER General Warm Up, Hip Activation, Dynamic
Stretch, Movement Integration, Neural Activation
Define Plyometrics - CORRECT ANSWER transfer from the weight room to the field w/ speed
strength qualities
Define Movement Skills - CORRECT ANSWER develop specific skills under reactive & non
reactive conditions
Define: S&P - CORRECT ANSWER developing S&P through a movement based approach based
on the demands of the athletes sport: training all planes of motion
Define: ESD - CORRECT ANSWER developing anaerobic & aerobic capacities based on the
demands of sport
, Define: Regeneration - CORRECT ANSWER optimizing adaptation through fueling, physical &
psychological strategies, & alternative methods
3 strategies of Pillar Prep - CORRECT ANSWER mobility, stability, breathing
Explain the software vs. hardware of the pillar - CORRECT ANSWER the brain is the software, the
bones and muscles are the hardware
Explain the Joint by Joint Approach - CORRECT ANSWER Shoulders: stability
Thoracic Spine: Mobility
Lumbar Spine: Stability
Hips: mobility
Knees: stability
Ankles: mobility
Pillar Anatomy - CORRECT ANSWER Abs: Rectus abdominus, transverse abdominus, obliques
Back: Erector Spine, Multifidus
Importance of Kinetic Linking & velocity (ex: golf swing) - CORRECT ANSWER force transfers
through the hips, to trunk, to arms
5 Structures that make up pillar - CORRECT ANSWER shoulder/scap
Lumbar spine
Thoracic Spine
Hips
Pelvis
