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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. w/ assistance
Consideration for tricep exercises
Balance Power
Balance Strength
Regress/ progress SL balance
2. 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 reactive strength exercises
Regress SL squat touchdown and SL romanian deadlift
Reactive Stabilization
Balance Power
3. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Tricep stabilization
Considerations for exercises in scapular plane
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress SL dumbbell curl
4. add rotation - (core strength)
Regress/ progress prone ball dumbbell tricep extension
Progress ball crunch
Progress ball back extension
Weight of MB for Ball MB pullover throw
5. 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
Regress/ progress ball dumbbell row
Regress/ progress SL dumbbell scaption
Considerations for exercises in scapular plane
Leg Strength
6. Dynamic - Functional - Multiplanar lunge (side - front - turn) - Prisoner squat (like reg but hands on ears) - Single leg squat touchdown - Tube walk (side to side) - Med ball (MB) chop and lift
Bicep Stabilization
Flexibility Power
Regress/ progress SL barbell curl
Considerations w/ supine ball exercises
7. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Leg Strength
Considerations w/ lunges
Considerations MB scoop toss and MB side oblique throw
Considerations w/ standing cable row
8. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Regress lunge to balance
Considerations for seated lat pull-down
Considerations w/ strength level shoulder press exercises
Progress floor prone cobrao
9. Seated Cable row - Seated lat pull-down
Regress/progress standing cable row
Considerations for ball dumbbell row
Weight of MB for Ball MB pullover throw
Back Strength
10. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Core Stabilization
Progress ball back extension
Considerations for exercises in scapular plane
11. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Balance stability
Regress/ progress prone ball dumbbell tricep extension
Regress lunge to balance
Ladder Drills
12. 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
Consideration for tricep exercises
Regress/ progress Supine ball dumbbell tricep extension
Shoulder Stabilization
Leg Strength
13. add rotation - (core strength)
Balance stability
Flexibility Power
Progress ball back extension
Core Power
14. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Regress/ progress SL barbell curl
Considerations w/ lunges
Considerations for seated lat pull-down
Back Strength
15. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Flexibility Strength
Balance Power
Flexibility Power
16. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Weight of MB for Ball MB pullover throw
Balance Power
Regress/ progress ball squat
Regress/ progress prone ball dumbbell tricep extension
17. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Weight of MB for Ball MB pullover throw
Considerations for ball dumbbell row
Regress/ progress ball squat
Progress ball crunch
18. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress Supine ball dumbbell tricep extension
Core Strength
19. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations for landing
Regress/progress standing cable row
Considerations w/ supine ball exercises
Bicep Stabilization
20. w/ assistance
Regress/ progress SL balance
Flexibility Stabilization
Considerations w/ lunges
Progression for proprioceptive modalities
21. 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 reactive strength exercises
Considerations for stability ball millitary press
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress ball dumbbell row
22. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Core Stabilization
Regress/ progress SL dumbbell curl
Considerations w/ standing cable row
Considerations for Ball MB pullover throw - woodchop throw.
23. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Regress/ progress ball squat
Regress/ progress SL dumbbell curl
Regress/ progress Supine ball dumbbell tricep extension
24. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Stabilization
Regress/ progress SL dumbbell scaption
Bicep Stabilization
Reactive Power
25. Ball squat (chair height) - Multiplanar step up to balance:
Reactive Stabilization
Balance Power
Leg Stabilization
Progress floor bridge
26. Cable pushdown - Supine bench barbell triceps extension
Consideration for tricep exercises
Leg Stabilization
Regress/ progress Supine ball dumbbell tricep extension
Tricep Strength
27. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Considerations MB scoop toss and MB side oblique throw
Tricep stabilization
Regress/ progress ball dumbbell row
28. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Ladder Drills
Considerations for Ball MB pullover throw - woodchop throw.
Core Power
Core Stabilization
29. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Back Strength
Tricep Strength
Regress/ progress SL dumbbell scaption
Core Power
30. Medicine ball scoop toss - MB side oblique throw
Considerations w/ lunges
Cone drills
Balance Strength
Shoulder Power
31. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Flexibility Strength
Core Power
Considerations for balance stabilization
Regress/ progress prone ball dumbbell tricep extension
32. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Considerations for ball dumbbell row
Considerations for seated cable row
Tricep Strength
33. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Regress lunge to balance
Regress/ progress ball dumbbell row
Total body strength
34. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progress floor bridge
Considerations for exercises in scapular plane
Progression for proprioceptive modalities
Shoulder Strength
35. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress SL barbell curl
Flexibility Strength
Regress/ progress ball dumbbell row
Regress lunge to balance
36. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Reactive Strength
Considerations for total body stabilization exercises
Total body power
37. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Cone drills
Consideration for tricep exercises
Tricep stabilization
Core Power
38. O Regression: Seated - Progression: 2 leg - 2 arm? 2 leg - alt arm? 2 leg - 1 arm - 1 leg - 2 arm? 1 leg - alt arm? 1 leg - 1 arm
Bicep Strength
Tricep stabilization
Regress/progress standing cable row
Balance Strength
39. Seated dumbbell shoulder press - Seated shoulder press machine
Considerations for Ball MB pullover throw - woodchop throw.
Shoulder Strength
Flexibility Stabilization
Shoulder Power
40. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Reactive Strength
Progress floor prone cobrao
Chest Strength
Considerations for ball dumbbell row
41. Squat jump - Tuck jump - Butt kick - Power step up
Total body power
Regress/ progress ball dumbbell row
Regress lunge to balance
Reactive Strength
42. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Balance Strength
Considerations for balance stabilization
Considerations w/ back extension and cobra
Regress/progress standing cable row
43. add rotation - (core strength)
Progress ball back extension
Regress/ progress Supine ball dumbbell tricep extension
Flexibility Strength
Considerations for exercises in scapular plane
44. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Regress/ progress ball dumbbell row
Considerations w/ barbell
Progress floor bridge
45. allow shoulders to elevate
Ladder Drills
Considerations w/ standing cable row
Balance Strength
Considerations for Ball MB pullover throw - woodchop throw.
46. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Considerations for landing
Core Strength
Regress SL squat touchdown and SL romanian deadlift
47. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations for seated cable row
Considerations for landing
Regress/ progress ball squat
Considerations w/ lunges
48. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Flexibility Strength
Considerations w/ barbell
Flexibility Power
Shoulder Stabilization
49. Ball MB pullover throw - Woodchop throw
Back Power
Balance Strength
Considerations for balance stabilization
Regress/ progress SL dumbbell curl
50. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Shoulder Stabilization
Flexibility Strength
Total body stabilization
Leg Power
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