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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. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Shoulder Power
Considerations for balance stabilization
Considerations w/ standing cable row
2. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Regress floor prone iso-ab
Regress/ progress ball dumbbell row
Balance Strength
Cone drills
3. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/ pregress - Multiplanar step up to balance
Regress/ progress SL barbell curl
Chest Strength
Regress lunge to balance
4. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Cone drills
Regress/ progress ball dumbbell row
Leg Stabilization
Leg Strength
5. Squat jump - Tuck jump - Butt kick - Power step up
Regress/ progress Supine ball dumbbell tricep extension
Reactive Strength
Regress/ progress Supine ball dumbbell tricep extension
Ladder Drills
6. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Balance stability
Considerations w/ standing cable row
Considerations for balance stabilization
7. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations w/ standing cable row
Regress floor prone iso-ab
Consideration for tricep exercises
Leg Stabilization
8. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress seated stability ball military press
Considerations w/ supine ball exercises
Bicep Strength
Chest Strength
9. Ball squat (chair height) - Multiplanar step up to balance:
Considerations for Ball MB pullover throw - woodchop throw.
Leg Power
Shoulder Strength
Leg Stabilization
10. Ball MB pullover throw - Woodchop throw
Cone drills
Progress floor bridge
Bicep Strength
Back Power
11. Box step up
Considerations for reactive strength exercises
Considerations for Ball MB pullover throw - woodchop throw.
Regress lunge to balance
Regress/ progress SL dumbbell curl
12. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Bicep Stabilization
Leg Power
Leg Power
Regress floor prone iso-ab
13. Single leg dumbbell curl - Single leg barbell curl
Leg Stabilization
Bicep Stabilization
Considerations for stability ball millitary press
Progression for proprioceptive modalities
14. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Considerations for balance stabilization
Balance Power
Chest Power
Flexibility Power
15. add rotation - (core strength)
Core Stabilization
Regress/ progress SL balance
Progress ball crunch
Bicep Strength
16. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Back Strength
Regress/ progress ball squat
Regress/ progress ball squat
17. Exercises in scapular plane decreases risk of supraspinatus muscle becoming impinged bt head of humerus and coracoacromial arch of scapula. Ex: SL dumbbell scaption in shoulder stabiliation level
Progress floor bridge
Considerations for seated lat pull-down
Leg Stabilization
Considerations for exercises in scapular plane
18. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Consideration for tricep exercises
Back Stabilization
Considerations for reactive strength exercises
19. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Progress ball crunch
Regress/ pregress - Multiplanar step up to balance
Chest Strength
Tricep Strength
20. dont hyper extend back
Considerations w/ back extension and cobra
Shoulder Power
Considerations w/ supine ball exercises
Tricep stabilization
21. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for balance stabilization
Shoulder Power
Considerations w/ barbell
Progress ball back extension
22. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Considerations w/ supine ball exercises
Progression for proprioceptive modalities
Back Strength
23. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Bicep Stabilization
Flexibility Power
Regress/ pregress - Multiplanar step up to balance
Considerations for seated cable row
24. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Tricep stabilization
Progression for proprioceptive modalities
Flexibility Strength
Reactive Stabilization
25. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Considerations w/ standing cable row
Leg Stabilization
Reactive Strength
26. Active- isolated - Reciprocal inhibition - Hold 1-2 sec - 5-10 reps - Gastroc w/ pronation/ supination - Supine bicep femoris - Plus all of the above stability/ static
Flexibility Strength
Regress/ pregress - Multiplanar step up to balance
Chest Strength
Considerations for seated cable row
27. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Considerations w/ barbell
Considerations w/ lunges
Shoulder Stabilization
28. Ball squat (chair height) - Multiplanar step up to balance:
Considerations for seated lat pull-down
Back Stabilization
Leg Stabilization
Reactive Stabilization
29. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations w/ lunges
Regress/ progress prone ball dumbbell tricep extension
Considerations for seated lat pull-down
Regress/ pregress - Multiplanar step up to balance
30. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Shoulder Stabilization
Leg Strength
Regress/ progress ball squat
Regress/ progress SL balance
31. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Balance Power
Flexibility Stabilization
Regress SL squat touchdown and SL romanian deadlift
Core Stabilization
32. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations w/ back extension and cobra
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for seated lat pull-down
Reactive Strength
33. 1 leg - (core stabilization)
Balance Power
Progression for proprioceptive modalities
Progress floor bridge
Considerations MB scoop toss and MB side oblique throw
34. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Progression for proprioceptive modalities
Regress/ pregress - Multiplanar step up to balance
Considerations w/ lunges
Shoulder Power
35. O Regression - Two legs - Progression: Proprioceptive modalities
Regress floor prone iso-ab
Considerations for exercises in scapular plane
Tricep stabilization
Regress/ progress SL barbell curl
36. Two arm MB chest pass - Rotating chest pass
Cone drills
Chest Power
Progress ball crunch
Considerations for exercises in scapular plane
37. dont hyper extend back
Considerations for ball dumbbell row
Flexibility Stabilization
Considerations w/ back extension and cobra
Chest Stabilization
38. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations for landing
Flexibility Strength
Core Strength
Back Strength
39. Single leg dumbbell curl - Single leg barbell curl
Progress floor bridge
Progress floor prone cobrao
Bicep Stabilization
Balance stability
40. 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
Considerations for seated lat pull-down
Progress floor prone cobrao
Considerations for reactive strength exercises
Regress/ progress ball squat
41. add rotation - (core strength)
Flexibility Strength
Considerations w/ standing cable row
Chest Strength
Progress ball crunch
42. Two arm MB chest pass - Rotating chest pass
Regress floor prone iso-ab
Regress/ progress ball squat
Reactive Stabilization
Chest Power
43. Don't use ball for support - use as guide through squat motion - Make sure low back does not arch (caused by tight Lats & weak intrinsic core stabilizers) - Drawn in at all times (total body stabilization)
Flexibility Power
Considerations for total body stabilization exercises
Progress ball back extension
Regress/ progress SL dumbbell curl
44. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Reactive Stabilization
Considerations for landing
Flexibility Power
45. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Bicep Stabilization
Considerations for reactive strength exercises
Regress/ progress ball dumbbell row
Leg Stabilization
46. Progress: 2 arm - 1 arm - alt arm
Bicep Stabilization
Tricep Strength
Progress floor prone cobrao
Shoulder Stabilization
47. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Reactive Stabilization
Bicep Strength
Progression for proprioceptive modalities
Regress/ progress SL dumbbell scaption
48. Two arm push press - Barbell clean
Flexibility Power
Ladder Drills
Total body power
Leg Power
49. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Balance Power
Leg Strength
Considerations w/ barbell
Chest Strength
50. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Regress SL squat touchdown and SL romanian deadlift
Core Power
Considerations w/ lunges