1|Page
EXOS XPS PREP EXAM ACTUAL PREP
QUESTIONS AND WELL REVISED ANSWERS -
LATEST AND COMPLETE UPDATE WITH
VERIFIED SOLUTIONS – ASSURES PASS
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
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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
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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
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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
EXOS XPS PREP EXAM ACTUAL PREP
QUESTIONS AND WELL REVISED ANSWERS -
LATEST AND COMPLETE UPDATE WITH
VERIFIED SOLUTIONS – ASSURES PASS
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
,2|Page
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
,3|Page
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
, 4|Page
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
