EXOS XPS PREP QUESTIONS AND
ANSWERS WITH SOLUTIONS
Question: What is a method?
Correct answer: One way of doing something
Question: What is a system?
Correct answer: A combination of methods that form a
cohesive whole
Question: What is the 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
Question: What are the goals of EXOS?
Correct answer: Reduce injury, improve performance,
produce results, motivate through education
Question: What are the EXOS Pillars?
Correct answer: Mindset, Nutrition, Movement, Recovery
Question: What is 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
Question: What is Nutrition?
Correct answer: Lifestyle: food is fuel for the body
Question: What is Movement?
Correct answer: Movement without restriction; improve how
we move and optimize it
Question: What is Recovery?
Correct answer: Work + rest = success
Question: What is the EXOS process when receiving a new
athlete?
Correct answer: Evaluate, Isolate, Innervate, Integrate
Question: What is the importance of a system?
Correct answer: A system allows for various methods to be
used to develop optimal performance
Question: What are the steps of the Evaluation Process?
Correct answer: Health History, Nutrition History,
Movement Screen, Strength & Power Qualities, Speed Qualities, ESD Qualities
Question: What is the EXOS Training System?
Correct answer: Pillar Prep, Movement Prep, Plyometrics,
Movement Skills, Medball, Strength & Power, ESD, Regeneration
Question: What is a Pillar?
Correct answer: Mobility & stability of the Hips, Torso,
Shoulders; prime the nervous system so it can have the most optimal movement possible
Question: What are the 3 P's of Pillar Prep?
Correct answer: Pattern, position, power
Question: What is Movement Prep?
Correct answer: General Warm Up, Hip Activation, Dynamic
Stretch, Movement Integration, Neural Activation
Question: What are Plyometrics?
Correct answer: Transfer from the weight room to the field
w/ speed strength qualities
Question: What are Movement Skills?
Correct answer: Develop specific skills under reactive &
non-reactive conditions
Question: What is S&P?
Correct answer: Developing S&P through a movement-based
approach based on the demands of the athlete's sport: training
all planes of motion
Question: What is ESD?
Correct answer: Developing anaerobic & aerobic capacities
based on the demands of sport
Question: What is Regeneration?
Correct answer: Optimizing adaptation through fueling,
physical & psychological strategies, & alternative methods
Question: What are the 3 strategies of Pillar Prep?
Correct answer: Mobility, stability, breathing
Question: What is the software vs. hardware of the pillar?
Correct answer: The brain is the software, the bones and
muscles are the hardware
Question: What is the Joint by Joint Approach?
Correct answer: Shoulders: stability, Thoracic Spine: Mobility, Lumbar Spine: Stability, Hips: mobility, Knees: