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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. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Progress floor prone cobrao
Regress lunge to balance
Considerations w/ strength level shoulder press exercises
Considerations for landing
2. 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.
Considerations for landing
Back Strength
Considerations w/ standing cable row
Total body stabilization
3. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/ progress prone ball dumbbell tricep extension
Total body strength
Considerations MB scoop toss and MB side oblique throw
Back Strength
4. Progress: 2 arm - 1 arm - alt arm
Regress/ progress SL dumbbell curl
Shoulder Stabilization
Reactive Stabilization
Progress floor prone cobrao
5. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Balance stability
Back Power
Progression for proprioceptive modalities
Regress/ progress SL dumbbell curl
6. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Regress/ progress ball dumbbell row
Core Strength
Reactive Stabilization
Regress/ progress SL barbell curl
7. Seated Cable row - Seated lat pull-down
Considerations w/ standing cable row
Back Strength
Chest Strength
Leg Power
8. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Chest Power
Considerations for landing
Reactive Strength
9. 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
Core Power
Considerations w/ standing cable row
Leg Strength
Considerations for reactive strength exercises
10. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Considerations w/ lunges
Regress/ progress SL dumbbell scaption
Flexibility Strength
Tricep Strength
11. 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.
Regress/ pregress - Multiplanar step up to balance
Considerations for landing
Considerations w/ supine ball exercises
Reactive Stabilization
12. Seated Cable row - Seated lat pull-down
Back Strength
Leg Power
Considerations w/ barbell
Considerations for seated cable row
13. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Balance stability
Considerations for total body stabilization exercises
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress ball squat
14. 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
Weight of MB for Ball MB pullover throw
Considerations MB scoop toss and MB side oblique throw
Progress floor bridge
Flexibility Stabilization
15. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Regress/ progress seated stability ball military press
Regress/progress standing cable row
Weight of MB for Ball MB pullover throw
16. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Flexibility Power
Progression for proprioceptive modalities
Regress/ pregress - Multiplanar step up to balance
17. Standing Cable row - Ball dumbbell row
Back Strength
Back Stabilization
Considerations for total body stabilization exercises
Chest Strength
18. 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
Considerations for exercises in scapular plane
Leg Stabilization
Consideration for tricep exercises
Considerations for total body stabilization exercises
19. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Consideration for tricep exercises
Considerations w/ strength level shoulder press exercises
Reactive Stabilization
20. 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
Considerations w/ standing cable row
Tricep Strength
Regress/ progress SL balance
Flexibility Strength
21. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Flexibility Power
Shoulder Stabilization
Leg Stabilization
22. O Regression - On bench - Progression: Alt arms - One arm
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress seated stability ball military press
Regress lunge to balance
23. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Balance stability
Regress lunge to balance
Leg Strength
Regress/ progress ball dumbbell row
24. Ball dumbbell chest press - Push up
Considerations w/ lunges
Total body stabilization
Chest Stabilization
Regress/progress standing cable row
25. Flat (on bench) dumbbell chest press- Barbell bench press
Considerations w/ supine ball exercises
Considerations for stability ball millitary press
Considerations MB scoop toss and MB side oblique throw
Chest Strength
26. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Regress/ progress SL dumbbell curl
Regress floor prone iso-ab
Considerations for ball dumbbell row
Leg Strength
27. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Back Stabilization
Tricep Strength
Reactive Stabilization
Considerations for total body stabilization exercises
28. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Total body stabilization
Reactive Power
Considerations w/ strength level shoulder press exercises
29. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Considerations MB scoop toss and MB side oblique throw
Considerations for seated cable row
Progression for proprioceptive modalities
Considerations for total body stabilization exercises
30. 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
Considerations for total body stabilization exercises
Regress/progress standing cable row
Progression for proprioceptive modalities
Considerations w/ strength level shoulder press exercises
31. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Progress floor bridge
Considerations for balance stabilization
Bicep Stabilization
Regress/ pregress - Multiplanar step up to balance
32. add rotation - (core strength)
Regress/ progress ball squat
Progress ball back extension
Consideration for tricep exercises
Core Power
33. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Leg Power
Progression for proprioceptive modalities
Considerations for seated lat pull-down
Considerations for reactive strength exercises
34. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Considerations for balance stabilization
Bicep Stabilization
Regress/ progress ball squat
Leg Strength
35. Ball MB pullover throw - Woodchop throw
Shoulder Strength
Back Power
Considerations for landing
Shoulder Power
36. Medicine ball scoop toss - MB side oblique throw
Considerations for landing
Considerations w/ back extension and cobra
Back Stabilization
Shoulder Power
37. Two arm MB chest pass - Rotating chest pass
Chest Power
Regress/ progress Supine ball dumbbell tricep extension
Shoulder Stabilization
Shoulder Strength
38. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Bicep Strength
Chest Stabilization
Balance Power
Reactive Power
39. Squat jump - Tuck jump - Butt kick - Power step up
Core Strength
Reactive Strength
Chest Power
Back Stabilization
40. add rotation - (core strength)
Weight of MB for Ball MB pullover throw
Progress ball crunch
Regress floor prone iso-ab
Shoulder Power
41. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Regress/ progress ball squat
Regress/ progress SL balance
Considerations w/ lunges
Chest Stabilization
42. Ball dumbbell chest press - Push up
Bicep Strength
Regress/ progress SL barbell curl
Chest Stabilization
Core Power
43. dont hyper extend back
Considerations for stability ball millitary press
Considerations w/ strength level shoulder press exercises
Considerations w/ back extension and cobra
Progress floor prone cobrao
44. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Regress/ progress SL dumbbell scaption
Regress floor prone iso-ab
Considerations for seated cable row
45. Lunge to two-arm dumbbell press - Squat to two arm press
Total body stabilization
Considerations for total body stabilization exercises
Flexibility Power
Total body strength
46. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated lat pull-down
Tricep Strength
Considerations for seated cable row
Progress floor bridge
47. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations for ball dumbbell row
Regress/ progress ball squat
Leg Power
Considerations w/ supine ball exercises
48. Single leg dumbbell curl - Single leg barbell curl
Regress/ progress SL balance
Considerations for ball dumbbell row
Back Power
Bicep Stabilization
49. allow shoulders to elevate
Total body power
Regress SL squat touchdown and SL romanian deadlift
Core Strength
Considerations w/ standing cable row
50. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Weight of MB for Ball MB pullover throw
Considerations w/ barbell
Core Stabilization
Chest Stabilization