Movement Competency Quiz Form
Test your knowledge and understanding of movement competency. Answer all questions to the best of your ability.
Which of the following best describes a neutral spine position during a squat?
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Maintaining the natural curves of the spine
Flattening the lower back
Arching the upper back
Rounding the shoulders forward
Rate your confidence in performing a proper lunge with correct alignment.
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1
2
3
4
5
What is the primary purpose of a dynamic warm-up before exercise?
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Increase heart rate and prepare muscles for movement
Improve flexibility only
Reduce muscle soreness after exercise
Test maximum strength
Select the movement pattern that most effectively trains core stability.
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Plank hold
Biceps curl
Leg extension
Calf raise
Rate your ability to maintain balance during single-leg activities.
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1
2
3
4
5
Which of the following cues helps promote proper knee alignment during a squat?
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Knees tracking over toes
Knees caving inward
Heels lifting off the ground
Feet close together
How would you rate your ability to identify compensations (e.g., excessive arching or rounding) during common movement patterns?
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1
2
3
4
5
Movement Competency Scenarios
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Rows
Never
Sometimes
Always
I can maintain posture during overhead movements
1
2
3
I can keep my knees stable during lunges
4
5
6
I can brace my core during rotational movements
7
8
9
Which muscle group is most responsible for hip extension during a glute bridge?
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Gluteus maximus
Hamstrings
Quadriceps
Calves
Rate your ability to coach or cue others on safe movement techniques.
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1
2
3
4
5
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