EXOS Performance Specialist
Certification Exam Questions With
Marking Scheme New Update Solutions
Method - Answer-a procedure, technique, or single way of doing something
/.Systems - Answer-a coordinated body of methods
/.Mission Statement - Answer-Provide the finest performance systems, specialists, and
facilities seamlessly integrated to efficiently and ethically enhance our athlete's
performance
/.Goals - Answer-Improve performance, decrease injuries, motivate through education,
produce results
/.System Pillars - Answer-mindset, nutrition, movement, recovery
/.System Process - Answer-evaluate, isolate, innervate, integrate
/.Evaluation Components - Answer-1. Athlete/Client Interview
2. Nutrition Evaluation
3. Movement Quality
4. Strength-Power Qualities
5. Speed Qualities
6. Energy Systems Development
/.Training System Components - Answer-1. Pillar Prep
2. Movement Prep
3. Plyometrics
4. Movement Skills
5. Medicine Ball
6. Strength-Power
7. Energy Systems Development
8. Regeneration
/.Pillar - Answer-hips, torso, shoulders
/.Pillar Strength - Answer-blend mobility and stability to the hips, torso, and shoulders
- absorb load and transfer from one limb to another (conduct force)
/.Primary Functions of the Pillar - Answer-Mobility, stability, breathing
/.Pillar Hardware - Answer-musculoskeletal system (bones, joints, ligaments, muscles)
, /.Stability Joints - Answer-shoulder/scapula
lumbar spine
knee
foot
/.5 Structures of the Pillar - Answer-shoulder/scapula
thoracic spine
lumbar spine
pelvis
hips
muscles that connect them all
/.Pillar Software - Answer-nervous system
/.Mobility Joints - Answer-thoracic spine
hips
ankle
/.Nervous System - Answer-- coordinate movement through muscle recruitment
- manage movement based on sensory feedback
- use innate patterns to begin and develop movement (ex: survival movement)
- habitual movement develops patterns unique to every person's movement signature
/.Kinetic Linking - Answer-force creation (hips) --> force transfer (trunk to extremities) =
optimal performance and injury prevention
more force = more velocity
hips --> trunk --> shoulders --> arms
/.Pillar Prep - Answer-- based off individual needs
- determined through screening process
/.Functional Movement Screen - Answer-- used to determine mobility, stability, or
movement deficits
/.Movement Session - Answer-Pillar Prep
Movement Prep
Plyometrics
Movement Skills
Regeneration
/.Strength Session - Answer-Pillar Prep
Movement Prep
Strength-Power
ESD
Certification Exam Questions With
Marking Scheme New Update Solutions
Method - Answer-a procedure, technique, or single way of doing something
/.Systems - Answer-a coordinated body of methods
/.Mission Statement - Answer-Provide the finest performance systems, specialists, and
facilities seamlessly integrated to efficiently and ethically enhance our athlete's
performance
/.Goals - Answer-Improve performance, decrease injuries, motivate through education,
produce results
/.System Pillars - Answer-mindset, nutrition, movement, recovery
/.System Process - Answer-evaluate, isolate, innervate, integrate
/.Evaluation Components - Answer-1. Athlete/Client Interview
2. Nutrition Evaluation
3. Movement Quality
4. Strength-Power Qualities
5. Speed Qualities
6. Energy Systems Development
/.Training System Components - Answer-1. Pillar Prep
2. Movement Prep
3. Plyometrics
4. Movement Skills
5. Medicine Ball
6. Strength-Power
7. Energy Systems Development
8. Regeneration
/.Pillar - Answer-hips, torso, shoulders
/.Pillar Strength - Answer-blend mobility and stability to the hips, torso, and shoulders
- absorb load and transfer from one limb to another (conduct force)
/.Primary Functions of the Pillar - Answer-Mobility, stability, breathing
/.Pillar Hardware - Answer-musculoskeletal system (bones, joints, ligaments, muscles)
, /.Stability Joints - Answer-shoulder/scapula
lumbar spine
knee
foot
/.5 Structures of the Pillar - Answer-shoulder/scapula
thoracic spine
lumbar spine
pelvis
hips
muscles that connect them all
/.Pillar Software - Answer-nervous system
/.Mobility Joints - Answer-thoracic spine
hips
ankle
/.Nervous System - Answer-- coordinate movement through muscle recruitment
- manage movement based on sensory feedback
- use innate patterns to begin and develop movement (ex: survival movement)
- habitual movement develops patterns unique to every person's movement signature
/.Kinetic Linking - Answer-force creation (hips) --> force transfer (trunk to extremities) =
optimal performance and injury prevention
more force = more velocity
hips --> trunk --> shoulders --> arms
/.Pillar Prep - Answer-- based off individual needs
- determined through screening process
/.Functional Movement Screen - Answer-- used to determine mobility, stability, or
movement deficits
/.Movement Session - Answer-Pillar Prep
Movement Prep
Plyometrics
Movement Skills
Regeneration
/.Strength Session - Answer-Pillar Prep
Movement Prep
Strength-Power
ESD
