EXOS Performance Training Certification 2025/2026 – Real Exam Questions &
Correct Answers
1. According to EXOS, which of the following best describes a "system"?
A. A procedure, technique, or single way of doing something
B. A coordinated body of methods forming a complex or singular whole
C. A rigid structure with no adaptability over time
D. A singular method or approach that has narrow application
Correct Answer: B
Rationale: The EXOS content explicitly defines systems as a "coordinated body of methods
forming a complex of singular whole," distinguishing them from individual methods.
2. Which of the following represents the four pillars of the EXOS system?
A. Mindset, Nutrition, Strength, Regeneration
B. Mindset, Nutrition, Movement, and Recovery
C. Evaluation, Isolation, Innervation, Integration
D. Mobility, Stability, Power, Speed
Correct Answer: B
Rationale: The EXOS System Pillars are clearly listed as Mindset, Nutrition, Movement, and
Recovery.
3. Within the EXOS framework, what is the primary purpose of the "Isolate" phase in the
system process?
A. To evaluate the athlete's goals and motivational drivers
B. To practice refined movement skills at sport-specific speeds
C. To identify and correct individual dysfunctions using focused methods
D. To assess the dominant energy system demands of the sport
Correct Answer: C
Rationale: The content defines the "Isolate" step as the process to "individual dysfunctions and
correct using focused methods/Strategies."
4. According to EXOS, which of the following is a primary function of the pillar?
A. To generate primary locomotive force during sprinting
B. To absorb load and transfer it from one limb to the other
C. To serve as the primary site for anaerobic energy production
D. To act as the main lever for producing rotational velocity
,Correct Answer: B
Rationale: The content states, "The pillar job is absorb that load and transfer it from one limb to
the other."
5. Which of the following structures is identified by EXOS as requiring primarily mobility?
A. Lumbar Spine
B. Shoulder/Scapula
C. Thoracic spine
D. Knee
Correct Answer: C
Rationale: The content lists Thoracic spine, Hip, and Ankle under "What Structures need
Mobility?"
6. In the context of EXOS Movement Preparation, which component directly follows
"General Movement"?
A. Dynamic Stretching
B. Movement Integration
C. Hip activation
D. Neural activation
Correct Answer: C
Rationale: The listed order of the five components is: General movement, Hip activation,
Dynamic Stretching, Movement Integration, Neural activation.
7. What are the three primary components of Plyometrics according to EXOS?
A. Height, Distance, Rotation
B. Load, Volume, Intensity
C. Movement, Direction, Initiation
D. Speed, Force, Time
Correct Answer: C
Rationale: The content explicitly lists the three primary components of Plyometrics as:
Movement, Direction, and Initiation.
8. Which of the following best defines "Pillar Strength" within the EXOS methodology?
A. The maximal isometric force output of the core musculature
B. The blend of mobility and stability through the hips torso and shoulders
C. The endurance capacity of the postural muscles during static holds
D. The ability of the lumbar spine to resist flexion under load
, Correct Answer: B
Rationale: The content provides a direct definition: "Pillar strength is a blend of mobility and
stability through the hips torso and shoulders."
9. According to the EXOS training system, what should the "Strength-power" component be
based upon?
A. The individual's orthopedic assessment results
B. The demands of the preceding Plyometrics session
C. The dominant strength quality demands in sport
D. The individual's nutritional evaluation
Correct Answer: C
Rationale: The content states that the "Strength-power" training component is "Based on
dominate strength quality demands in sport."
10. What is the EXOS-recommended postural position for training the pillar?
A. Ears in line with shoulders and hips only
B. A slight anterior pelvic tilt to engage the glutes
C. Ears in line with shoulders, hips, knees and ankle
D. Scapula retracted and depressed with a neutral pelvis
Correct Answer: C
Rationale: The content specifies the pillar should be trained with "ears in line with shoulders,
hips, knees and ankle for optimal movement."
11. Which of the following is a stated benefit of Plyometrics?
A. Increased mitochondrial density
B. Increased explosive strength due to improved rate of force development (RFD)
C. Enhanced maximal oxygen uptake (VO2max)
D. Decreased resting heart rate
Correct Answer: B
Rationale: One of the listed "Plyometrics: Performance Benefit" is "Increased explosive strength
due to improved rate of force development (RFD)."
12. In the EXOS system, what does the "Evaluate" phase primarily drive?
A. The selection of regeneration strategies
B. The prioritization of the training systems relative to the individual
C. The integration of movement patterns at sport speed
D. The correction of individual muscular dysfunctions
Correct Answers
1. According to EXOS, which of the following best describes a "system"?
A. A procedure, technique, or single way of doing something
B. A coordinated body of methods forming a complex or singular whole
C. A rigid structure with no adaptability over time
D. A singular method or approach that has narrow application
Correct Answer: B
Rationale: The EXOS content explicitly defines systems as a "coordinated body of methods
forming a complex of singular whole," distinguishing them from individual methods.
2. Which of the following represents the four pillars of the EXOS system?
A. Mindset, Nutrition, Strength, Regeneration
B. Mindset, Nutrition, Movement, and Recovery
C. Evaluation, Isolation, Innervation, Integration
D. Mobility, Stability, Power, Speed
Correct Answer: B
Rationale: The EXOS System Pillars are clearly listed as Mindset, Nutrition, Movement, and
Recovery.
3. Within the EXOS framework, what is the primary purpose of the "Isolate" phase in the
system process?
A. To evaluate the athlete's goals and motivational drivers
B. To practice refined movement skills at sport-specific speeds
C. To identify and correct individual dysfunctions using focused methods
D. To assess the dominant energy system demands of the sport
Correct Answer: C
Rationale: The content defines the "Isolate" step as the process to "individual dysfunctions and
correct using focused methods/Strategies."
4. According to EXOS, which of the following is a primary function of the pillar?
A. To generate primary locomotive force during sprinting
B. To absorb load and transfer it from one limb to the other
C. To serve as the primary site for anaerobic energy production
D. To act as the main lever for producing rotational velocity
,Correct Answer: B
Rationale: The content states, "The pillar job is absorb that load and transfer it from one limb to
the other."
5. Which of the following structures is identified by EXOS as requiring primarily mobility?
A. Lumbar Spine
B. Shoulder/Scapula
C. Thoracic spine
D. Knee
Correct Answer: C
Rationale: The content lists Thoracic spine, Hip, and Ankle under "What Structures need
Mobility?"
6. In the context of EXOS Movement Preparation, which component directly follows
"General Movement"?
A. Dynamic Stretching
B. Movement Integration
C. Hip activation
D. Neural activation
Correct Answer: C
Rationale: The listed order of the five components is: General movement, Hip activation,
Dynamic Stretching, Movement Integration, Neural activation.
7. What are the three primary components of Plyometrics according to EXOS?
A. Height, Distance, Rotation
B. Load, Volume, Intensity
C. Movement, Direction, Initiation
D. Speed, Force, Time
Correct Answer: C
Rationale: The content explicitly lists the three primary components of Plyometrics as:
Movement, Direction, and Initiation.
8. Which of the following best defines "Pillar Strength" within the EXOS methodology?
A. The maximal isometric force output of the core musculature
B. The blend of mobility and stability through the hips torso and shoulders
C. The endurance capacity of the postural muscles during static holds
D. The ability of the lumbar spine to resist flexion under load
, Correct Answer: B
Rationale: The content provides a direct definition: "Pillar strength is a blend of mobility and
stability through the hips torso and shoulders."
9. According to the EXOS training system, what should the "Strength-power" component be
based upon?
A. The individual's orthopedic assessment results
B. The demands of the preceding Plyometrics session
C. The dominant strength quality demands in sport
D. The individual's nutritional evaluation
Correct Answer: C
Rationale: The content states that the "Strength-power" training component is "Based on
dominate strength quality demands in sport."
10. What is the EXOS-recommended postural position for training the pillar?
A. Ears in line with shoulders and hips only
B. A slight anterior pelvic tilt to engage the glutes
C. Ears in line with shoulders, hips, knees and ankle
D. Scapula retracted and depressed with a neutral pelvis
Correct Answer: C
Rationale: The content specifies the pillar should be trained with "ears in line with shoulders,
hips, knees and ankle for optimal movement."
11. Which of the following is a stated benefit of Plyometrics?
A. Increased mitochondrial density
B. Increased explosive strength due to improved rate of force development (RFD)
C. Enhanced maximal oxygen uptake (VO2max)
D. Decreased resting heart rate
Correct Answer: B
Rationale: One of the listed "Plyometrics: Performance Benefit" is "Increased explosive strength
due to improved rate of force development (RFD)."
12. In the EXOS system, what does the "Evaluate" phase primarily drive?
A. The selection of regeneration strategies
B. The prioritization of the training systems relative to the individual
C. The integration of movement patterns at sport speed
D. The correction of individual muscular dysfunctions
