SBC Exercise Programming and Periodization 2 — Questions and Answers
Question 1: Superset training on the stability ball pairs which types of exercises for efficiency?
- Two exercises for opposing or complementary muscle groups performed consecutively (Correct answer)
- Two exercises for the same muscle group performed with a 5-minute rest
- Cardio followed by stretching
- Warm-up and cool-down only
Correct answer: Two exercises for opposing or complementary muscle groups performed consecutively
Supersets pair agonist-antagonist or complementary exercises back-to-back, increasing workout density while maintaining quality on the stability ball.
Question 2: Rest periods of 0–90 seconds are most appropriate for which stability ball training goal?
- Maximal strength
- Power development
- Stabilization endurance (Correct answer)
- Speed training
Correct answer: Stabilization endurance
Short rest periods of 0–90 seconds maintain metabolic and neuromuscular fatigue appropriate for building stabilization endurance on the stability ball.
Question 3: Which FITT principle variable is most unique to stability ball training compared to traditional resistance training?
- Frequency
- Intensity
- Time
- Type (mode) (Correct answer)
Correct answer: Type (mode)
The type or mode of training is what distinguishes stability ball programming — the unstable surface adds a neuromuscular challenge absent in standard resistance training.
Question 4: How often per week is a stability ball stabilization endurance program typically recommended for beginners?
- 1 day per week
- 2–3 days per week (Correct answer)
- 6–7 days per week
- Once per month
Correct answer: 2–3 days per week
2–3 sessions per week allows adequate stimulus for neuromuscular adaptation while providing recovery time between stability ball training sessions.
Question 5: Which workout structure is safest for introducing stability ball exercises to a deconditioned client?
- Circuit training with maximum load
- Full-body stabilization program with light loads and controlled tempo (Correct answer)
- Heavy compound lifts followed by ball work
- High-intensity interval training on the ball
Correct answer: Full-body stabilization program with light loads and controlled tempo
A full-body stabilization program with light loads and slow, controlled tempo allows deconditioned clients to learn proper mechanics and build neuromuscular control safely.
Question 6: In stability ball programming, 'tempo' refers to:
- How fast the client runs during cardio
- The speed of the eccentric, isometric, and concentric phases of an exercise (Correct answer)
- The height of the ball relative to the client
- The number of exercises in a circuit
Correct answer: The speed of the eccentric, isometric, and concentric phases of an exercise
Tempo describes the speed of each movement phase (e.g., 4-2-1 = 4-second eccentric, 2-second pause, 1-second concentric), which directly affects muscle time under tension on the ball.
SBC Exercise Programming and Periodization 2
Superset training on the stability ball pairs which types of exercises for efficiency?