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Test your basic knowledge |
NASM Exercises For Every Level
Start Test
Study First
Subjects
:
health-and-fitness
,
nasm
Instructions:
Answer 50 questions in 15 minutes.
If you are not ready to take this test, you can
study here
.
Match each statement with the correct term.
Don't refresh. All questions and answers are randomly picked and ordered every time you load a test.
This is a study tool. The 3 wrong answers for each question are randomly chosen from answers to other questions. So, you might find at times the answers obvious, but you will see it re-enforces your understanding as you take the test each time.
1. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Regress/ progress prone ball dumbbell tricep extension
Flexibility Power
Core Power
Balance Strength
2. dont hyper extend back
Bicep Stabilization
Regress/ progress SL dumbbell curl
Core Power
Considerations w/ back extension and cobra
3. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Total body strength
Progress ball crunch
Total body strength
Core Stabilization
4. Two arm push press - Barbell clean
Considerations MB scoop toss and MB side oblique throw
Leg Power
Total body power
Considerations for exercises in scapular plane
5. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Regress/ progress SL dumbbell curl
Considerations w/ back extension and cobra
Considerations w/ lunges
Considerations w/ strength level shoulder press exercises
6. Static - Corrective - Autogenic inhibition - 1-3 sets - Hold 20-30 sec - Gastrocnemius- calf (hands on wall) - Kneeling hip flexor - Standing psoas - Standing adductor (looks like side lunge) - Pectoral wall - Lat ball - Upper trap/ scalene
Flexibility Stabilization
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ strength level shoulder press exercises
Regress/ progress SL dumbbell curl
7. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Tricep Strength
Flexibility Power
Considerations for exercises in scapular plane
Balance stability
8. allow shoulders to elevate
Regress lunge to balance
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ standing cable row
Back Stabilization
9. Two arm MB chest pass - Rotating chest pass
Chest Stabilization
Regress/ progress SL dumbbell scaption
Considerations w/ supine ball exercises
Chest Power
10. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Regress/ progress SL dumbbell scaption
Reactive Power
Core Stabilization
Reactive Stabilization
11. W/ pushdown - use rope? allows elbows to track through natural range of motion - risk compensation. - W/ barbell curls - watch hand and elbow alignment to ? stress on elbow and compensation. - W/ extension - maintain alignment of ankle - knee - hip
Reactive Strength
Bicep Strength
Balance Strength
Consideration for tricep exercises
12. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Balance stability
Regress/ progress prone ball dumbbell tricep extension
Considerations for ball dumbbell row
Regress floor prone iso-ab
13. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Regress/ progress SL dumbbell scaption
Flexibility Power
Considerations for seated cable row
14. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Back Power
Regress floor prone iso-ab
Regress/ progress seated stability ball military press
Balance Strength
15. Lunge to two-arm dumbbell press - Squat to two arm press
Considerations for ball dumbbell row
Considerations w/ lunges
Total body strength
Ladder Drills
16. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations for seated lat pull-down
Progress floor prone cobrao
Considerations for total body stabilization exercises
Total body stabilization
17. Make sure to sit hips back before jumping and upon landing? optimal joint mechanics - Exercises are more dynamic - proper alignment important for max force production - Butt kicks - need flexibility of rectus femoris to avoid excessive lumbar extens
Total body stabilization
Considerations for reactive strength exercises
Progress floor prone cobrao
Considerations w/ strength level shoulder press exercises
18. Ball MB pullover throw - Woodchop throw
Back Power
Leg Strength
Considerations w/ back extension and cobra
Total body power
19. w/ assistance
Considerations for Ball MB pullover throw - woodchop throw.
Chest Stabilization
Regress/ progress SL balance
Flexibility Stabilization
20. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Ladder Drills
Balance Power
Weight of MB for Ball MB pullover throw
Chest Stabilization
21. 5-10% BW
Reactive Stabilization
Weight of MB for Ball MB pullover throw
Back Power
Regress/progress standing cable row
22. Standing Cable row - Ball dumbbell row
Regress/ progress Supine ball dumbbell tricep extension
Progress ball back extension
Considerations for reactive strength exercises
Back Stabilization
23. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Regress/progress standing cable row
Progress ball back extension
Leg Power
24. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations for seated cable row
Considerations MB scoop toss and MB side oblique throw
Reactive Power
Considerations w/ strength level shoulder press exercises
25. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Shoulder Power
Consideration for tricep exercises
Reactive Stabilization
Progress floor prone cobrao
26. dont hyper extend back
Weight of MB for Ball MB pullover throw
Balance Power
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ back extension and cobra
27. Make sure knees in line w/ toes - Soft landing - Adjust height of box if needed - Land behind ball (not on) of foot - in front of arch of foot.
Back Strength
Considerations for landing
Regress/ progress ball squat
Considerations for seated cable row
28. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Considerations for balance stabilization
Shoulder Power
Consideration for tricep exercises
29. Ball dumbbell chest press - Push up
Ladder Drills
Chest Stabilization
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ supine ball exercises
30. Cable pushdown - Supine bench barbell triceps extension
Regress/ progress SL dumbbell curl
Back Strength
Weight of MB for Ball MB pullover throw
Tricep Strength
31. Two arm push press - Barbell clean
Total body power
Shoulder Power
Core Power
Considerations for seated cable row
32. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Progress floor prone cobrao
Balance stability
Considerations w/ barbell
33. add rotation - (core strength)
Leg Stabilization
Core Power
Progress ball crunch
Considerations w/ supine ball exercises
34. Make sure head rests comfortably on ball? ? stress on cervical spine.
Consideration for tricep exercises
Considerations w/ supine ball exercises
Bicep Stabilization
Regress/ progress SL dumbbell curl
35. W/ pushdown - use rope? allows elbows to track through natural range of motion - risk compensation. - W/ barbell curls - watch hand and elbow alignment to ? stress on elbow and compensation. - W/ extension - maintain alignment of ankle - knee - hip
Balance stability
Regress/ progress SL dumbbell scaption
Consideration for tricep exercises
Considerations w/ lunges
36. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Tricep Strength
Back Strength
Considerations for balance stabilization
Balance Strength
37. Seated Cable row - Seated lat pull-down
Shoulder Stabilization
Consideration for tricep exercises
Considerations for stability ball millitary press
Back Strength
38. add rotation - (core strength)
Progress ball crunch
Considerations for total body stabilization exercises
Regress/ progress seated stability ball military press
Flexibility Stabilization
39. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Chest Strength
Considerations w/ standing cable row
Regress/ progress seated stability ball military press
Core Power
40. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations for seated lat pull-down
Chest Stabilization
Core Stabilization
Regress/ pregress - Multiplanar step up to balance
41. Standing Cable row - Ball dumbbell row
Considerations MB scoop toss and MB side oblique throw
Back Stabilization
Back Strength
Considerations w/ supine ball exercises
42. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Balance Power
Total body stabilization
Shoulder Strength
Regress/ progress ball squat
43. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations MB scoop toss and MB side oblique throw
Total body power
Regress/ progress Supine ball dumbbell tricep extension
Tricep Strength
44. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Regress/ progress ball dumbbell row
Regress/progress standing cable row
Tricep Strength
45. O Regression: Hand to... Knee - Shin - Foot
Regress SL squat touchdown and SL romanian deadlift
Flexibility Power
Reactive Strength
Balance Strength
46. Flat (on bench) dumbbell chest press- Barbell bench press
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for stability ball millitary press
Considerations for ball dumbbell row
Chest Strength
47. Squat Jump - Tuck Jump
Considerations MB scoop toss and MB side oblique throw
Considerations for reactive strength exercises
Considerations w/ lunges
Leg Power
48. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Leg Strength
Back Power
Reactive Power
49. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Regress floor prone iso-ab
Progress floor bridge
Tricep stabilization
Progress ball back extension
50. add rotation - (core strength)
Regress/ progress SL balance
Progress ball back extension
Regress/ pregress - Multiplanar step up to balance
Bicep Strength