SBC Exercise Programming and Periodization

Question 1

What is the recommended progression order when introducing stability ball exercises to a new client?

Accepted Answer

Simple stable → Simple unstable → Complex unstable

Answer

Complex unstable → Simple stable

Answer

Random selection based on preference

Answer

Maximum instability from the first session

Question 2

Which training variable should be manipulated FIRST when progressing stability ball core training?

Accepted Answer

Stability (surface)

Answer

Load (weight)

Answer

Volume (sets/reps)

Answer

Speed of movement

Question 3

How many sets per exercise are typically recommended for beginners in a stability ball stabilization program?

Accepted Answer

1–3 sets

Answer

4–6 sets

Answer

7–10 sets

Answer

More than 10 sets

Question 4

What rep range is most commonly associated with the stabilization endurance phase of stability ball training?

Accepted Answer

12–20 reps

Answer

1–5 reps

Answer

6–10 reps

Answer

25–50 reps

Question 5

Periodization in a stability ball program means:

Accepted Answer

Systematically varying training variables over time to promote adaptation and prevent plateau

Answer

Using the same workout every session

Answer

Performing only ball exercises exclusively

Answer

Randomizing exercises each session

Question 6

What is the primary goal of the 'stabilization endurance' phase in stability ball programming?

Accepted Answer

Improve intramuscular coordination and postural control

Answer

Maximize muscle hypertrophy

Answer

Develop maximal strength

Answer

Increase explosive power