EXOS XPS PREP Q&A
COMPREHENSIVE STUDY GUIDE 2026 FULL
QUESTIONS AND SOLUTIONS GRADED A+
◍ 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 Interview2. 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. Plyometrics4. Movement
Skills5. Medicine Ball 6. Strength-Power7. Energy Systems Development8.
, 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/scapulalumbar spinekneefoot
◍ 5 Structures of the Pillar.
Answer: shoulder/scapulathoracic spinelumbar spinepelviships muscles that
connect them all
◍ Pillar Software.
Answer: nervous system
◍ Mobility Joints.
Answer: thoracic spinehipsankle
◍ 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
COMPREHENSIVE STUDY GUIDE 2026 FULL
QUESTIONS AND SOLUTIONS GRADED A+
◍ 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 Interview2. 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. Plyometrics4. Movement
Skills5. Medicine Ball 6. Strength-Power7. Energy Systems Development8.
, 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/scapulalumbar spinekneefoot
◍ 5 Structures of the Pillar.
Answer: shoulder/scapulathoracic spinelumbar spinepelviships muscles that
connect them all
◍ Pillar Software.
Answer: nervous system
◍ Mobility Joints.
Answer: thoracic spinehipsankle
◍ 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
