EXOS PERFORMANCE SPECIALIST FINAL EXAM STUDY GUIDE 2025/2026 COMPLETE QUESTIONS BANK AND CORRECT DETAILED ANSWERS WITH RATIONALES || 100% GUARANTEED PASS LATEST VERSION

EXOS PERFORMANCE SPECIALIST FINAL EXAM STUDY GUIDE 2025/2026 COMPLETE QUESTIONS BANK AND CORRECT DETAILED ANSWERS WITH RATIONALES || 100% GUARANTEED PASS LATEST 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. List 5 components of Movement Prep - ANSWER ▪ General movement ▪ Hip activation ▪ Dynamic Stretching ▪ Movement Integration ▪ Neural activation 7. 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. 8. 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 9. List three component of Pillar Prep - ANSWER Soft tissue (massage), mobility (Stretch), and Stability (activation) 10. 5 components of Movement Preparation - ANSWER General movement Hip activation Dynamic Stretching Movement Integration Neural activation 11. Transference - ANSWER Movement perp not only helps improve performance acutely, but also has long-term implications on performance when compared to the traditional "warm-up" 12. List three primary components of Plyometrics - ANSWER Movement: Based on the dominant motor patterns being taught within the following Movements skills session. Direction: Based on the dominant force vectors being taught within the following Movement Skills session. Initiation: Based on the dominant contraction types being taught within the following Movement Skills session 13. Reverse engineering - ANSWER Program design should be based on dominant demands of primary movement skill or practice session while taking into consideration the level of the individuals 14. Plyometrics: Performance Benefit - ANSWER Increased explosive strength due to improved rate of force development (RFD) Increased reactive strength due to greater storage and reutilization of elastic energy. Improved ability to transfer force through the joints and minimize energy leaks 15. Method - ANSWER a procedure, technique, or single way of doing something 16. Systems - ANSWER a coordinated body of methods 17. Mission Statement - ANSWER Provide the finest performance systems, specialists, and facilities seamlessly integrated to efficiently and ethically enhance our athlete's performance 18. Goals - ANSWER Improve performance, decrease injuries, motivate through education, produce results 19. System Pillars - ANSWER mindset, nutrition, movement, recovery 20. System Process - ANSWER evaluate, isolate, innervate, integrate 21. Evaluation Components - ANSWER 1. Athlete/Client Interview 2. Nutrition Evaluation 3. Movement Quality 4. Strength-Power Qualities 5. Speed Qualities 6. Energy Systems Development 22. MAS (maximal anaerobic sprint) - ANSWER Given 5 min how far can one go Cue for sprint speed: "go get it" •baseline • training zones: Easy = 70-100% Mod = 100-120% Hard 120-140% Sprint = 140-150% 23. RAST (repeated anaerobic sprint test) - ANSWER 6 max efforts with 10 min rest Distance: 20/30/40yds based on sport •captures decline in performance or "fatigue index" •Fusion sport system •baseline for comparison mid and post-season 24. Stage Assessment Run - ANSWER Ramping stages: 2 min / stage start= 3/10 RPE Finish = 10/10 RPE Rest= walk 2 min Track, field etc 18 min total (8/10 = a pace you could hold for an hour) (10/10 = mile pace - can't hold for very long) (rest= "keep that pace right there" walking) • HR zones of work at different intensities -7/10 -10/10 -recovery • not based on power or speed but RPE (psychological and emotional factors) • develop training • can adapt environment to sport • can have multiple athletes at same time • measure of strength endurance if use distance covered • useful across equipment and activity •assume anaerobic threshold is at 7/10 RPE (85% HR) •HR monitor needed (if not doing manual) •need space for distance (e.g. track) 25. 1g/1 lb BW for active person → 0.8 -1.0 lb protein - ANSWER protein requirements 26. Half your body weight Include fruits and veggies: .5 -1 oz/1 lb of BW - ANSWER hydration requirements 27. Hydration loss limits - ANSWER No more than 2% of BW with training session 28. For every lb lost in workout how many oz to hydrate - ANSWER 20 oz 29. Carb: protein fuel recovery - ANSWER 2-3:1 30. Self determination theory - ANSWER social cognitive theory (environ/society/)- intrinsic motivation emerges in accordance with fulfillment of psychological needs 31. The opportunity to govern oneself. Freedom from unwanted external control. I am actively responsible for the fruits of my labor that deserved the reward. This is where value comes from. - ANSWER autonomy 32. Competence - ANSWER ability to believe in success. Belief that I can do the task → this is task and behavior dependent 33. Must feel they own the path Friends, small group - reminders of well spent energy - ANSWER relatedness 34. 6 zones of motivation - ANSWER Amotivated - not perceiving a need for change Extrinsic motivation: External regulation - (external punishments or rewards) Introjected regulation- (want to look like magazine) Identified regulation - identified values (e.g. my parents had T2DM) Integrated regulation - based on satisfying a psychological need