Exercise Progression - quiz (answers)

Which exercise position utilizes the most muscles for the row.
a) Standing row with barbell - body bent at 90 degrees.
b) Seated row off of a stability ball on a cable machine - one arm back at a time.
c) Standing row with barbell - body bent at 45 degrees.
d) One arm dumbbell row knee on bench.
e) Standing Row on a cable machine - two arms pull back at once.

Correct answer is (B). This exercise offers the MOST muscle action while challenging the core muscles.

Standing up for an exercise is better then sitting down on a stability ball in most cases.
a) True
b) Doesn't matter significantly.
c) False

Correct answer is (C). Though standing up does act on the core muscles it does not do so as much as the Stability ball. When you stand on the floor you do not have to worry about rolling off of a ball since you have a stable surface for your base. When you sit on the Stability ball your base is the ball and this moves.

A functional exercise is one that:
a) Performs a function.
b) Mocks a daily motion or movement in real life.
c) One that can be performed by most people.

The correct answer is (B). When you structure your workouts ALWAYS think about if the exercise is going to make your daily movements easier. Example: if you are a swimmer you would want to do Dumbbell flys because it builds the muscles that you use in your daily life in the same motion(this is key).

Using an exercise machine is the best way to work as much muscles as possible due to its design:
a) True
b) It depends
c) False

The correct answer is (C). An exercise machine is not going to work core muscles (unless it was designed to) better then using some other sort of exercise apparatus(dumbbells, bands, barbells, etc.). Also some people with low back issues will actually be doing more damage to themselves by sitting in an exercise machine due to the force on their tailbone. Even though a client has a bad back it might make sense in some circumstances to have them stand.

A person with balance problems should NOT do stability ball exercises. (tricky)
a) True.
b) False

The correct answer is (A). You must build up your balance before you progress to the challenging nature of the Stability ball. Or for that matter any other exercise. If a client or yourself have poor balance this is the first thing that must be trained and corrected before you progress to any other level of exercise (except possibly a modified machine-assisted Cardio routine). Without proper balance you risk injury to yourself in daily living as well as gym time.

I had alot of fun doing this quiz and seeing some of you attempt to answer them. Some of you surprised me with your knowledge. I will be creating these mini-quizzes more in the future.

As always - I am available for personal training either in person (if in NJ) or over the web. My rates are $75.00 per hour for in-person training and $25.00 per hour for email personal training. If you feel you have stalled in your pursuit of fitness and need some expert knowledge to get you on track reach out to me.

Regards,

Eddie Camaroto CPT