Xercizer Reformer Program Practice Test

These questions are part of the practice quiz. Start practicing

• For Ribcage Stabilization #5 Knee Changes, what is the springload and reps?
• In which hip ROM is the leg movement described as heels together, toes apart, then bending the knees toward the shoulders?
• What is Spine Stabilization Series I #6?
• In Flexibility #3 Gluteal Repeater, which statement best describes the carriage movement?
• What happens in Pelvic Stabilization #5 Heel Raises II?
• For Pelvic Stabilization #16 Single Leg Extension, what is the starting springload and reps?
• What is the springload and reps for Hip ROM #6 Single Leg Series?
• In Pelvic Stabilization #13 Parallel, which knee action is emphasized?
• What is the springload and reps for Flexibility #1 Iliopsoas Stretch?
• Where should the shoulders be positioned during the transition to Back Extension?
• Abdominal & Hip Flexor #3 is characterized by which spinal position?
• Which variant involves an extended leg that remains long and stable while the other leg jumps?
• Which option is the first component of the Hip ROM memory cue?
• What is the name of Spine Stabilization Series I #4?
• What is Hip ROM #7?
• Which exercise involves heels together and toes apart?
• What is the starting springload for Abdominal & Hip Flexor Series?
• Which sequence is associated with the cue 'Footbar leg presses, heel raises, single-leg control, then jumpboard jumps'?
• What is the starting springload for Hip ROM?
• In Back Extension #4 Adductor Squeeze, what is the primary focus of the movement?
• In Abdominal/Bicep Synergy, what describes the action?
• Which sequence is Spine Stabilization Series II?
• What is Flexibility #3 called?
• During Ribcage Stabilization #6 Leg Changes, which description best matches the movement?
• What is Flexibility #2?
• Abdominal & Hip Flexor #2 is associated with which spinal position?
• What happens in Back Extension #1 Stretch?
• Ribcage Stabilization focuses on stabilizing which region?
• Which is the final component in the Hip ROM memory cue?
• What happens in Pelvic Stabilization #2 Leg Press II?
• Ribcage Stabilization #6 Leg Changes uses what springload and reps?
• What happens in Hip ROM #6 Single Leg Series?
• What is Spine Stabilization Series I #4?
• Which statement describes a progression in the Abdominal & Hip Flexor Series?
• Movement difference between Pelvic Stabilization #16 and #17?
• Equipment change after Abdominal & Hip Flexor #1?
• Which exercise uses a jumpboard described as External Rotation Wide?
• What happens in Back Extension #2 Single Leg Lift?
• Which sequence focuses on externally rotated foot positioning?
• Pelvic Stabilization #15 is which movement?
• What is Back Extension #1?
• What is the starting springload for Ribcage Stabilization?
• What happens in Spine Stabilization Series II #5?
• In the Hip ROM setup, which statement is NOT true?
• What is the springload and reps for Pelvic Stabilization #3 Leg Press III?
• Which of the following is not a Spine Stabilization Series II movement described?
• What is the springload and reps for Back Extension #5 Thoracic Extension?
• Which statement best describes Ribcage Stabilization #1 Arm Press?
• What is the springload and hold count for Flexibility #2 Quadriceps Stretch?
• Which exercise uses 3-4 springs?
• What additional foot work is added during the leg lift while maintaining abdominal and spine stability?
• Springload and reps for Abdominal & Hip Flexor #1 Inverted V Stretch?
• Describe the movement pattern in Hip ROM #5 Big ROM.
• What happens in Spine Stabilization Series II #4?
• What is Pelvic Stabilization #8?
• In Pelvic Stabilization #2 Leg Press II, which statement is NOT accurate?
• What is Pelvic Stabilization #3?
• Pelvic Stabilization #2 is described as which of the following?
• During Hip ROM #5, which body parts should stay connected?
• In a leg lift exercise, which ankle motions are emphasized?
• During the transition from Abdominal & Hip Flexor to Hip ROM, which step is performed after removing lumbar support?
• Which muscle group is primarily targeted in Flexibility #1 Iliopsoas Stretch?
• What is the memory cue for Spine Stabilization Series II?
• For Spine Stabilization Series I #2, what is the primary movement described?
• Back Extension #5 targets which spinal region for extension?
• Which option is not a named IM=X reformer sequence?
• What equipment is used for External Rotation Closed?
• Which of the following correctly pairs the Back Extension number with its exercise name?
• What are the reps for Back Extension #2 Single Leg Lift?
• What is the name of Flexibility #4?
• What is the transition from Spine Stabilization Series II to Flexibility?
• Which description correctly describes Ribcage Stabilization #5 Knee Changes?
• Which Pelvic Stabilization variant uses a jumpboard and is described as a knee pull?
• In Hip ROM #4, how should the legs move during the stretch?
• What is Spine Stabilization Series I #1?
• In Flexibility #4 Rotated Stretch, what is the action performed with the hips?
• What is Hip ROM #4?
• What happens in Pelvic Stabilization #4 Heel Raises I?
• Which of the following is NOT part of Spine Stabilization Series I as described?
• Which statement about Abdominal & Hip Flexor #3 Hyperextension setup is NOT correct?
• Which statement best describes the Series II #3 setup?
• Which statement about Hip ROM setup is incorrect?
• Ribcage Stabilization #1 refers to which exercise?
• Pelvic Stabilization #7 is which exercise?
• During transition from Pelvic Stabilization to Ribcage Stabilization, which sequence of steps is correct?
• For External Rotation Closed, what is the spring load and rep range?
• In Flexibility #5 Parallel Stretch, how are the legs positioned?
• What happens in Spine Stabilization Series I #2 Rear Deltoid Row?
• What is the springload and holds for Flexibility #5 Parallel Stretch?
• Which sequence includes Inverted V Stretch, Round Spine, Hyperextension, and Knee Stabilization?
• All four Ribcage Stabilization variations use the same springload range?
• What is the main focus of the Ribcage Stabilization Series?
• What is the springload and reps for Spine Stabilization Series I #6 Spinal Extension Press?
• Springload and reps for Abdominal & Hip Flexor #2 Round Spine?
• For External Rotation Wide, what is the spring load and rep range?
• In Spine Stabilization Series II #1 Forward Stretch, which describes the starting leg position?
• Pelvic Stabilization #16 is described as which exercise?
• What is the springload and reps for Spine Stabilization Series I #2 Rear Deltoid Row?
• Which is the correct starting springload for Spine Stabilization Series II?
• In Pelvic Stabilization #13 Parallel, what happens?
• Which sequence is performed prone and includes Single Leg Lift, Posterior Double, and Latissimus Pull Down?
• Which sequence is described by the cue 'Seated facing pulleys with rows and spinal extension'?
• What happens in Spine Stabilization Series I #3 Abdominal/Bicep Synergy?
• Which is Spine Stabilization Series II #5?
• Which Spine Stabilization Series I is Single Deltoid Row?
• What is Ribcage Stabilization #5?
• What is the repetition scheme for Back Extension #4 Adductor Squeeze?
• As you transition from pelvic to ribcage stabilization, which item is removed?
• In Hip ROM #2 Leg Extension, describe leg positions and motion.
• What is the rep range for each version of Hip ROM #6?
• Which sequence includes jumpboard work?
• In Pelvic Stabilization #3 Leg Press III, what is the knee-tracking cue during the movement?
• The memory cue for Hip ROM begins with which exercise?
• Which activity is described first in the Hip ROM memory cue?
• Which sequence uses the cue 'Inverted V, Round Spine, Hyperextension, Knee Stabilization'?
• What are the reps for Hip ROM #7 Push-Ups?
• Which sequence includes Forward Stretch, Eccentric Latissimus Reach, Pectoral Flies, and Single Oblique Reach?
• During Ribcage Stabilization #5 Knee Changes, what movement is described?
• What is the starting springload for the Pelvic Stabilization Series?
• In Flexibility #1 Iliopsoas Stretch, where is the opposite heel/knee relative to the body?
• What is Back Extension #2?
• Which sequence correctly lists the Hip ROM memory cue from first to last?
• During Hip ROM #6, which equipment modification is used?
• What happens in Spine Stabilization Series I #6 Spinal Extension Press?
• What are the reps for Hip ROM #8 Tricep Dips?
• Back Extension #4 is also known as which exercise name?
• What is the springload and reps for Hip ROM #5 Big ROM?
• Which exercise corresponds to Spine Stabilization Series II #4?
• In Spine Stabilization Series I #4, what movement describes the exercise?
• What is Hip ROM #3?
• What is the springload and reps for Spine Stabilization Series II #1 Forward Stretch?
• Pelvic Stabilization #14 is which movement?
• What is Spine Stabilization Series I #3?
• What is the starting springload for Spine Stabilization Series II?
• In Abdominal & Hip Flexor #2, which description best matches the exercise setup?
• In Pelvic Stabilization #6 Heel Raises III, how many springs are used and how many reps are recommended?
• Ribcage Stabilization #2 Reverse Curl springload and reps?
• Which sequence is listed first in the IM=X reformer order?
• During Ribcage Stabilization #6 Leg Changes, which muscles are emphasized?
• What is Pelvic Stabilization #1?
• Which Flexibility's springload description includes '2 holds'?
• What is the memory cue for Flexibility?
• What happens in Spine Stabilization Series I #5 Single Deltoid Row?
• Spine Stabilization Series II #3 targets which muscle groups?
• Pelvic Stabilization #17 is which exercise?
• Pelvic Stabilization #4 is described as which of the following?
• Which option lists the sequence that includes Tricep Dips?
• What is Ribcage Stabilization #3?
• What is Abdominal & Hip Flexor #2?
• What is Flexibility #1?
• Pelvic Stabilization #6 corresponds to which exercise?
• What happens in Pelvic Stabilization #8 Single Knee Extension?
• Springload for Spine Stabilization Series II #5 Pectoral Press?
• What is the springload and prescribed reps for Hip ROM #4 Hamstring and Low Back Stretch?
• What is the springload and reps for Spine Stabilization Series I #5 Single Deltoid Row?
• Back Extension #6 primarily targets which muscle group?
• Which sequence includes Iliopsoas Stretch, Quadriceps Stretch, Gluteal Repeater, Rotated Stretch, and Parallel Stretch?
• Which sequence is performed prone and includes Single Leg Lift, Posterior Double, and Latissimus Pull Down?
• Which muscles are targeted by Hip ROM Series?
• Which statement best describes lumbar support in Spine Stabilization Series II?
• Which of the following is NOT part of the Hip ROM setup?
• Which Pelvic Stabilization exercise uses 8-12 reps per side and is described as Single Knee Pull?
• What cue helps protect the hip and low back during Pelvic Stabilization #17?
• What equipment is used at the start of Pelvic Stabilization?
• What happens in Spine Stabilization Series I #1 Latissimus Row?
• Which sequence best describes the Hip ROM memory cue used during reformer practice?
• In Hip ROM #7 Push-Ups, where are the hands placed?
• Springload for Spine Stabilization Series II #4 Pectoral Flies?
• What is the memory cue for Pelvic Stabilization?
• Which statement is true about Ribcage Stabilization #1 Arm Press starting position?
• Which variation emphasizes leg changes while maintaining torso curl and rib stability?
• Which variant has the rep range of 15-20 for its parallel movement?
• What is the main focus of Spine Stabilization Series II?
• Hip ROM #5 is categorized as which type of ROM?
• What is Abdominal & Hip Flexor #1?
• What is the main focus of the Pelvic Stabilization Series?
• What are the reps for Back Extension #1 Stretch?
• What is the expected outcome of Spine Stabilization Series II #6 Single Oblique Reach?
• Which statement about Abdominal & Hip Flexor #3 Hyperextension is true?
• What is Hip ROM #2?
• What is the springload and reps for Pelvic Stabilization #2 Leg Press II?
• Back Extension #3 is commonly referred to as which nickname?
• What is the springload and reps for Pelvic Stabilization #4 Heel Raises I?
• Which statement about AB HF #1 and #2 is accurate?
• In Pelvic Stabilization #6 Heel Raises III, what movement is described?
• How is Flexibility #4 Rotated Stretch performed?
• Which sequence is second in the IM=X reformer order?
• Back Extension #4 Adductor Squeeze emphasizes which anatomical area?
• What happens in Ribcage Stabilization #3 Trice Reach?
• Flexibility #5 is best described as which type of stretch?
• What is the springload and reps for Spine Stabilization Series II #3 Trapezius/Tricep Reach?
• Which Flexibility specifies performing without socks?
• Which exercise is named Single Knee Extension?
• Ribcage Stabilization #4 Lateral Reach springload and reps?
• Which sequence has the memory cue 'Standing/lunge/split stretches'?
• For Ribcage Stabilization #1 Arm Press, what is the springload and reps?
• During Back Extension, how are the arm pulses performed?
• Which statement about the starting springload for Flexibility is true?
• Which sequence includes Small ROM, Leg Extension, Abduction/Adduction, Big ROM, and Single Leg Series?
• For Pelvic Stabilization #17, what is the starting springload and reps?
• What elements are emphasized in the Abdominal & Hip Flexor Series?
• Springload for Pelvic Stabilization #9 Leg Press?
• Which Hip ROM uses Abduction/Adduction movement?
• Which statement describes the correct order of the Back Extension series?
• During the transition from Flexibility to the Abdominal & Hip Flexor Series, what should the client do with the footbar?
• How is Flexibility #3 Gluteal Repeater performed?
• Which muscle groups are engaged in the Back Extension series?
• For Series I #3, how many reps are performed?
• In Pelvic Stabilization #17, what movement occurs?
• Which statement best describes the focus of Pelvic Stabilization #12 External Rotation Closed?
• Which element would come before Push-ups and dips in the Hip ROM cue?
• In Ribcage Stabilization #2 Reverse Curl, how should you curl?
• Which option is NOT part of the Hip ROM memory cue?
• Which sequence begins with Latissimus Row while seated facing the pulleys?
• Which Spine Stabilization Series corresponds to a Single Latissimus Row?
• Which spring range is used for Spine Stabilization Series II #5 Pectoral Press?
• What is the memory cue for Abdominal & Hip Flexor?
• What is Hip ROM #1?
• What is the springload and reps for Pelvic Stabilization #13 Parallel?
• Which describes how to curl pelvis for Ribcage Stabilization #2 Reverse Curl?
• Pelvic Stabilization #6 is associated with which exercise?
• What is the memory cue for Back Extension?
• What is the common rep range for Spine Stabilization Series II exercises #3 through #5?
• Which position is used in Abdominal & Hip Flexor #2 setup?
• Springload for Pelvic Stabilization #7 Single Knee Pull?
• Spine Stabilization Series II #2 focuses on which muscle area?
• Which hip ROM requires a small, controlled movement using the inner thigh, abdominal, and pelvic floor connection?
• Which option lists the memory cue in the correct order?
• What happens in Abdominal & Hip Flexor #1 Inverted V Stretch?
• What is the springload and reps for Spine Stabilization Series I #3 Abdominal/Bicep Synergy?
• Which exercise is Leg Press — parallel and rotated?
• Which pelvic stabilization sequence emphasizes externally rotated feet?
• Which variation may be included in Ribcage Stabilization #4 Lateral Reach?
• In Spine Stabilization Series I #7 Shoulder Stabilization, which action is recommended?
• What is the transition before Hip ROM #7 and #8?
• In Pelvic Stabilization #15 Single Knee Extension, what happens?
• In Hip ROM #1 Small ROM, what is the positioning of the feet and knees?
• Which hip ROM is described as the Hamstring and Low Back Stretch?
• What is the springload and reps for Hip ROM #1 Small ROM?
• Which cue is emphasized during Hip ROM #4?
• What equipment transition occurs after the leg lift exercise?
• What is the springload and reps for Spine Stabilization Series II #6 Single Oblique Reach?
• Which Ribcage Stabilization variation commonly uses ring squeeze?
• If you follow the Hip ROM cue, what comes after Feet-in-straps leg patterns?
• What is the springload and holds for Flexibility #4 Rotated Stretch?
• In Pelvic Stabilization #14 Single Knee Pull, what is the movement description?
• Which series emphasizes rear deltoid and shoulder blade control?
• What is Hip ROM #6 referred to as?
• Which statement is NOT described as part of Spine Stabilization Series II #1 Forward Stretch?
• Springload and reps for Hip ROM #2 Leg Extension?
• Which commonly used equipment is used in both External Rotation Wide and External Rotation Closed?
• Which of the following describes Abdominal & Hip Flexor #2 setup?
• In Back Extension #6 Latissimus Pull Down, which describes the movement?
• The starting springload for the Pelvic Stabilization Series begins at 3.5-4.5 springs and the load does what as the sequence progresses?
• Which statement best describes Back Extension #3 Posterior Double involvement?
• What is the main focus of Spine Stabilization Series I?
• Back Extension #5 Thoracic Extension focuses on which of the following primary outcomes?
• In Flexibility #2 Quadriceps Stretch, where is the knee placed and what is the focus?
• During Spine Stabilization Series II #2 Eccentric Latissimus Reach, how is the setup performed?
• In Ribcage Stabilization #1 Arm Press, how should the legs be positioned?
• Which statement about the Pelvic Stabilization setup is false?
• Springload for Pelvic Stabilization #8 Single Knee Extension?
• What is Spine Stabilization Series II #2?
• Which sequence begins with Latissimus Row while seated facing the pulleys?
• What happens in Flexibility #1 Iliopsoas Stretch?
• Which is true about reps for Pelvic Stabilization variations?
• Do External Rotation Wide and External Rotation Closed share the same spring load and rep range?
• Pelvic Stabilization #9 is what?
• What is Spine Stabilization Series I #7?
• Which description matches the exercise where one foot works on the footbar while the other knee pulls toward the chest?
• Which sequence is associated with the cue 'Supine arms, abs, and ring work'?
• What is the springload and reps for Spine Stabilization Series I #1 Latissimus Row?
• What is the memory cue for Spine Stabilization Series I?
• Ribcage Stabilization #2 corresponds to which exercise?
• Ribcage Stabilization #3 Trice Reach variations?
• What is the hand placement and elbow action in Hip ROM #8 Tricep Dips?
• Which combination lists the springload and reps for Pelvic Stabilization #3 Leg Press III?
• What is Ribcage Stabilization #4?
• What is the starting springload for Back Extension?
• How would you describe the leg position and action in External Rotation Wide?
• What is Spine Stabilization Series II #1?
• What is the main focus of the Flexibility Series?
• What is the springload and reps for Pelvic Stabilization #14 Single Knee Pull?
• Which cue describes External Rotation Wide?
• Pelvic Stabilization #13 is performed in which position?
• What happens in Spine Stabilization Series II #1 Forward Stretch?
• What is the transition step from Back Extension to Spine Stabilization Series II?
• What is the memory cue for Ribcage Stabilization?
• Hip ROM #8 corresponds to which exercise?
• What is the transition from Ribcage Stabilization to Spine Stabilization Series I?
• Describe what happens in Spine Stabilization Series II #6 Single Oblique Reach.
• What is the springload and reps for Pelvic Stabilization #15 Single Knee Extension?
• Springload and reps for Hip ROM #3 Abduction/Adduction?
• What happens in Pelvic Stabilization #7 Single Knee Pull?
• What happens in Pelvic Stabilization #1 Leg Press I?
• Back Extension #6 is named for which muscle engagement?
• What is the springload and reps for Flexibility #3 Gluteal Repeater?
• Dropping a spring after Abdominal & Hip Flexor #1 changes the setup how?
• Which option lists the springload for Pelvic Stabilization #5 Heel Raises II?
• In Back Extension #1 Stretch, which statement best describes pelvis/abs engagement?
• Abdominal & Hip Flexor #4 Knee Stabilization is described by which of the following descriptions?
• What is the starting springload and reps for Back Extension #6 Latissimus Pull Down?
• During Back Extension #5 Thoracic Extension, what is the arm movement pattern?
• In Hip ROM #7 Push-Ups, where are the hands positioned during the movement?
• Which hip ROM emphasizes inner thigh engagement, abdominal activation, and pelvic floor connection during movement?
• In a pelvic stabilization exercise, one leg is lifted to about 90 degrees while the other leg presses the carriage, what is the resulting focus?
• What is the springload and reps for Pelvic Stabilization #1 Leg Press I?
• What are the prescribed repetitions for Back Extension #3 Posterior Double?
• Name a variation included in Hip ROM #6.
• What is the springload and reps for Spine Stabilization Series II #2 Eccentric Latissimus Reach?
• What is the starting springload for Flexibility?
• During the leg lift, what does the other leg do?
• In Pelvic Stabilization #16 Single Leg Extension, what happens during the movement?
• In Pelvic Stabilization #3 Leg Press III, how should the feet be positioned during the movement?
• What is Spine Stabilization Series II #6?
• Which Spine Stabilization Series is Shoulder Stabilization?
• Which describes the setup for Spine Stabilization Series I?
• In the Hip ROM memory cue, which item is the middle element?
• Which exercise uses the jumpboard with the external rotation in a closed position?
• What is Spine Stabilization Series I #2?
• What is the springload and reps for Spine Stabilization Series I #7 Shoulder Stabilization?
• What is the starting springload for Spine Stabilization Series I?
• What describes the transition from Spine Stabilization Series I to Back Extension?
• What happens in Hip ROM #3?
• What is the movement pattern for Spine Stabilization Series II #3 Trapezius/Tricep Reach?
• Complete the Hip ROM memory cue: feet-in-straps leg patterns, then ____, then push-ups and dips.
• Which sequence includes Arm Press, Reverse Curl, Tricep Reach, and Lateral Reach?
• What is the springload and reps for Spine Stabilization Series I #4 Single Latissimus Row?
• Which Spine Stabilization Series is named for Latissimus Row?
• What is the second element in the Hip ROM memory cue?
• In the Single Oblique Reach, which body position best maintains spine length during the reach?
• Which option recalls the Hip ROM sequence before moving to push-ups and dips?
• In Spine Stabilization Series II #3, forearms are pressed forward/up while the spine lengthens. This describes which aspect of the movement?
• What is Ribcage Stabilization #6?
• Which statement about AB HF #1 and #2 is accurate?
• What is the spring load and repetition range for the leg lift exercise described?
• What is the name of Flexibility #5?
• Which series focuses on elbow opening out?
• Which component is the last in the Hip ROM memory cue?
• Which of the following is true about Abdominal & Hip Flexor #4 Knee Stabilization springload?
• During Back Extension #3 Posterior Double, which movement pattern best describes the exercise?