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EXOS PERFORMANCE SPECIALIST
QUESTIONS WITH COMPLETE SOLUTIONS
"Systems: - CORRECT ANSWER Are classified as a coordinated body of methods forming a
complex of singular whole"
"Methods: - CORRECT ANSWER Are classified as a procedure, technique, or single way of
doing something"
"EXOS System Pillars - CORRECT ANSWER Mindset, Nutrition, Movement, and Recovery"
"Recovery: - CORRECT ANSWER The mind and body repair, recharge, and upgrade during
rest. Recovery strategies must be employed throughout each day, week, and year"
"EXOS System Process - CORRECT ANSWER Evaluate
Isolate: Innervate: Integrate:"
"Evaluate - CORRECT ANSWER drives the prioritization of the training systems relative to the
individual."
"Isolate - CORRECT ANSWER individual dysfunctions and correct using focused
methods/Strategies."
"Innervate - CORRECT ANSWER specific patterns to practice and refine upcoming movement
skills."
"Intergade - CORRECT ANSWER specific patterns at the speed, force, and direction relevant to
the sport/life"
"What 5 Structures make up the pillar? - CORRECT ANSWER 1. Shoulder/Scapula
- Thoracic spine
- Lumbar spine
- Pelvis
- Hips
- Muscles that connect them all"
"What is Pillar Strengh - CORRECT ANSWER Is the blend of mobility and stability through the
hips torso and shoulders."
"List 2 main functions of pillar. - CORRECT 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."
"Transference - CORRECT ANSWER Movement perp not only helps improve performance
acutely, but also has long-term implications on performance when compared to the traditional "warm-up""
"Plyometrics: Performance Benefit - CORRECT 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"
"Movements - CORRECT ANSWER are selected based on the level of athlete (2-leg to 1-leg)
and specific movement characteristics in need of development (movement skills & sport)"
"Initiation - CORRECT ANSWER Movement initiation are selected based on the level of athlete
(NCM to DJ) and the specific speed-strength characteristics in need of development (strength & movement skills)"
"Big force - CORRECT ANSWER Maximizing the magnitude of force that can be generated
above vertical force requirements will optimize acceleration performance"
"Correct Direction - CORRECT ANSWER Optimize the direction of force through efficient
techniques that emphasizes horizontal force production"
"Training System: Components - CORRECT 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."
"What Structures need Mobility? - CORRECT ANSWER Thoracic spine
Hip Ankle"
"What structures need Stability? - CORRECT ANSWER Shoulder/Scapula
Lumbar Spine Knee Foot"
"What is another primary function of the pillar - CORRECT ANSWER Breathing is another
primary function of the pillar. Understand how training the pillar affects posture and performance." "The 'hardware' of the pillar forms the structural integrity that allows optimal performance in
sport and life. - CORRECT ANSWER ▪ Hips and Pelvis
▪ Lumbar Spine and Thoracic Spine ▪ Shoulders"
"List 5 components of Movement Prep - CORRECT ANSWER ▪ General movement
▪ Hip activation ▪ Dynamic Stretching ▪ Movement Integration ▪ Neural activation"
"What position should we train the pillar? - CORRECT 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"
"List three component of Pillar Prep - CORRECT ANSWER Soft tissue (massage), mobility
(Stretch), and Stability (activation)"
"5 components of Movement Preparation - CORRECT ANSWER General movement
Hip activation
Dynamic Stretching Movement Integration Neural activation"
"List three primary components of Plyometrics - CORRECT 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"
"Reverse engineering - CORRECT 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"
"Direction - CORRECT ANSWER Movement directions are selected based on the level of the
athlete (linear to rotational) and the specific directional force characteristics in need of development (movement skills & sport)"
"Fast Time - CORRECT ANSWER Optimize the magnitude and direction of force by applying
the largest forces in the least amount of time while minimizing excess flight time"
"Components/Results: - CORRECT ANSWER represent the anatomy of a training system and
must be based on athlete/client type, facility capacities, and mission/business in an effort to maximize results."
"List three components of Pillar Prep - CORRECT ANSWER Soft tissue (massage), mobility
(Stretch), and Stability (activation)"
