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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. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress seated stability ball military press
Considerations MB scoop toss and MB side oblique throw
Consideration for tricep exercises
Balance stability
2. Squat jump - Tuck jump - Butt kick - Power step up
Leg Stabilization
Shoulder Strength
Progress floor bridge
Reactive Strength
3. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Leg Stabilization
Considerations for balance stabilization
Total body strength
Considerations for ball dumbbell row
4. 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 stability
Balance stability
Considerations w/ barbell
Balance Strength
5. add rotation - (core strength)
Progress floor prone cobrao
Core Stabilization
Progress ball back extension
Regress/ pregress - Multiplanar step up to balance
6. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Considerations for Ball MB pullover throw - woodchop throw.
Considerations MB scoop toss and MB side oblique throw
Core Stabilization
Core Power
7. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Leg Strength
Considerations w/ barbell
Chest Strength
Regress/ progress seated stability ball military press
8. 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
Regress/ progress prone ball dumbbell tricep extension
Cone drills
Flexibility Strength
Considerations for seated cable row
9. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Regress/ progress SL balance
Regress/ progress SL dumbbell scaption
Core Power
10. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Considerations w/ lunges
Leg Strength
Core Stabilization
Considerations for ball dumbbell row
11. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Progress floor prone cobrao
Total body stabilization
Regress lunge to balance
12. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for balance stabilization
Regress/ progress SL dumbbell curl
Flexibility Stabilization
Regress floor prone iso-ab
13. dont hyper extend back
Leg Power
Regress/progress standing cable row
Considerations w/ back extension and cobra
Progress ball back extension
14. O Regression: Hand to... Knee - Shin - Foot
Leg Stabilization
Back Power
Considerations for balance stabilization
Regress SL squat touchdown and SL romanian deadlift
15. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Shoulder Strength
Regress floor prone iso-ab
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress ball squat
16. Two arm MB chest pass - Rotating chest pass
Chest Power
Considerations for ball dumbbell row
Consideration for tricep exercises
Flexibility Stabilization
17. Progress: 2 arm - 1 arm - alt arm
Considerations w/ barbell
Progress floor prone cobrao
Regress/ progress SL balance
Bicep Stabilization
18. w/ assistance
Chest Power
Regress/ progress SL balance
Considerations for balance stabilization
Regress/ progress SL dumbbell scaption
19. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations for seated lat pull-down
Considerations for reactive strength exercises
Progress ball crunch
Regress/ progress ball squat
20. Squat Jump - Tuck Jump
Regress/ progress SL barbell curl
Leg Power
Consideration for tricep exercises
Regress/ progress SL balance
21. Seated dumbbell shoulder press - Seated shoulder press machine
Regress lunge to balance
Balance Strength
Shoulder Strength
Core Stabilization
22. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress seated stability ball military press
Bicep Stabilization
Progression for proprioceptive modalities
23. 1 leg - (core stabilization)
Cone drills
Regress floor prone iso-ab
Flexibility Strength
Progress floor bridge
24. O Regression - On bench - Progression: Alt arms - One arm
Considerations for total body stabilization exercises
Reactive Strength
Regress/ progress Supine ball dumbbell tricep extension
Progress floor bridge
25. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Weight of MB for Ball MB pullover throw
Considerations MB scoop toss and MB side oblique throw
Regress floor prone iso-ab
Considerations w/ back extension and cobra
26. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Flexibility Stabilization
Regress floor prone iso-ab
Regress lunge to balance
Considerations for seated lat pull-down
27. 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
Regress/ progress SL dumbbell scaption
Bicep Strength
Shoulder Strength
Flexibility Strength
28. 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 Power
Balance Power
Balance Strength
Tricep Strength
29. Standing Cable row - Ball dumbbell row
Considerations for Ball MB pullover throw - woodchop throw.
Leg Stabilization
Balance Power
Back Stabilization
30. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations w/ barbell
Considerations for seated cable row
Bicep Strength
Considerations for ball dumbbell row
31. Progress: 2 arm - 1 arm - alt arm
Considerations for total body stabilization exercises
Considerations for balance stabilization
Regress/ progress ball dumbbell row
Progress floor prone cobrao
32. Box step up
Regress/ progress SL dumbbell scaption
Regress lunge to balance
Leg Strength
Bicep Stabilization
33. 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
Regress/progress standing cable row
Reactive Strength
Cone drills
Considerations for Ball MB pullover throw - woodchop throw.
34. Seated two arm dumbbell biceps curl - Biceps curl machine
Reactive Power
Bicep Strength
Bicep Stabilization
Chest Stabilization
35. Two arm push press - Barbell clean
Leg Strength
Chest Power
Total body power
Considerations for landing
36. 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
Core Power
Reactive Stabilization
Consideration for tricep exercises
Reactive Strength
37. May need to hold stability ball for some people- allow head forward (keep cervical spine neutral) or back arch. - Shoulders externally rotated w/ scapula in retracted and depressed position. ( Shoulder stabilization lvl)
Considerations for stability ball millitary press
Considerations for seated lat pull-down
Regress/ progress Supine ball dumbbell tricep extension
Progress ball back extension
38. 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)
Considerations w/ barbell
Considerations for total body stabilization exercises
Regress lunge to balance
Total body power
39. allow shoulders to elevate
Considerations for exercises in scapular plane
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ standing cable row
Shoulder Strength
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
Back Strength
Back Power
Considerations for reactive strength exercises
Considerations for ball dumbbell row
41. Ball dumbbell chest press - Push up
Regress/ progress ball squat
Regress/progress standing cable row
Regress/ progress seated stability ball military press
Chest Stabilization
42. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations for landing
Shoulder Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Back Strength
43. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Total body strength
Regress/ progress ball squat
Regress/ pregress - Multiplanar step up to balance
Cone drills
44. Lunge to two-arm dumbbell press - Squat to two arm press
Considerations w/ barbell
Total body strength
Considerations for seated cable row
Regress/ progress Supine ball dumbbell tricep extension
45. 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
Total body strength
Leg Power
Considerations for seated cable row
Considerations for exercises in scapular plane
46. Box step up
Core Stabilization
Regress/ progress seated stability ball military press
Considerations for stability ball millitary press
Regress lunge to balance
47. dont hyper extend back
Considerations w/ back extension and cobra
Shoulder Power
Leg Power
Considerations for Ball MB pullover throw - woodchop throw.
48. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Total body power
Regress/ progress SL barbell curl
Regress SL squat touchdown and SL romanian deadlift
Core Power
49. Two arm push press - Barbell clean
Core Strength
Balance Power
Back Strength
Total body power
50. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Core Power
Regress/ progress seated stability ball military press
Total body strength