# 🎯 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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## Contents

Part of [🌿 Sleep, Fitness and Energy: Your Physical Foundation](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation.md)

- **😴 Sleep and Energy Foundations**
  - [🌙 Sleep Pressure and Your Circadian Clock](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/sleep-pressure-and-circadian-clock.md)
  - [🛏️ Sleep Hygiene That Actually Moves the Needle](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/sleep-hygiene-that-works.md) (sign-in required)
  - [☕ Caffeine Timing and Energy Dips](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/caffeine-timing-and-energy-dips.md)
  - [✅ Checkpoint: Sleep and Energy](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/checkpoint-sleep-and-energy.md)
- **🏋️ Movement That Fits a Busy Day**
  - [💪 The Minimum Effective Strength Routine](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/minimum-effective-strength-routine.md) (premium content)
  - [🚶 Cardio and Movement Snacks](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/cardio-and-movement-snacks.md)
  - [🎯 Checkpoint: Movement Basics](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/checkpoint-movement-basics.md) — this lesson
- **⚡ Fuel and Habits for Focus**
  - [🥗 Nutrition and Hydration Basics](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/nutrition-and-hydration-basics.md)
  - [🔁 Habit Stacking for Focus and Mood](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/habit-stacking-for-focus-and-mood.md)
  - [📋 Checkpoint: Fuel and Habits](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/checkpoint-fuel-and-habits.md)
- [Course cheatsheet](https://everwise.study/courses/sleep-fitness-and-energy-your-physical-foundation/cheatsheet.md) (premium content)