🎯 Checkpoint: Movement Basics

By Better Wise

Quiz

  1. What is the minimum effective strength dose for a beginner?
    • Daily training until you feel sore, then rest
    • Five short sessions per week, one per movement pattern
    • One long session per week of 90 minutes
    • Two full-body sessions per week, at least 48 hours apart, about 25 to 35 minutes each
  2. Which of these lists the six movement patterns correctly?
    • Warm-up, cardio, push, pull, stretch, cool-down
    • Squat, hinge, push, pull, abs, arms
    • Squat, bench, deadlift, curl, row, plank
    • Squat, hinge, push, pull, single-leg, carry or core
  3. You squatted 3 x 10 at 8 kg last week and had about 3 reps left in reserve. Your rep range tops out at 12. What is the double progression next step?
    • Stay at 8 kg and aim for 3 x 11, then 3 x 12, before moving to 10 kg
    • Add a fourth set at 8 kg instead of changing reps or load
    • Add both more weight and more reps in the same week
    • Jump straight to 10 kg next session and try 3 x 10
  4. During a brisk walk you can talk in full sentences comfortably. What does the talk test say about your pace?
    • The talk test only works with a heart rate monitor
    • You are going too easy and should speed up until speech gets hard
    • You are in the hard zone and should slow down
    • You are in the easy zone, which is your base pace for most cardio
  5. What is a movement snack?
    • A stretching routine done only after workouts
    • One to five minutes of movement placed between tasks, not a workout
    • A short, very hard interval session to replace cardio
    • A small meal eaten before training
  6. A rough beginner cardio baseline is ____ easy sessions of 15 to 25 minutes per week, plus everyday walking.
  7. Rule 1 for keeping movement going in a busy week: never ____ days off.
  8. Write your own weekly movement plan: two full-body strength sessions at least 48 hours apart, plus 2 to 3 easy cardio sessions, plus two movement snacks placed at real anchors in your day. Then check it against the rubric.
  9. Do a 6-minute talk test now: walk briskly or cycle gently, say one sentence out loud every 2 minutes, and note whether you had to pause mid-sentence. Then rate your result against the rubric.

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