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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
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress SL balance
Back Power
Considerations w/ strength level shoulder press exercises
2. Ball MB pullover throw - Woodchop throw
Regress/ pregress - Multiplanar step up to balance
Leg Stabilization
Back Power
Core Strength
3. O Regression: Hand to... Knee - Shin - Foot
Flexibility Power
Regress SL squat touchdown and SL romanian deadlift
Considerations for Ball MB pullover throw - woodchop throw.
Chest Stabilization
4. 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 for total body stabilization exercises
Cone drills
Progress ball back extension
Total body stabilization
5. 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 lunge to balance
Core Power
Considerations w/ lunges
Considerations for reactive strength exercises
6. Squat jump - Tuck jump - Butt kick - Power step up
Considerations for exercises in scapular plane
Balance Strength
Back Power
Reactive Strength
7. Standing Cable row - Ball dumbbell row
Back Stabilization
Regress lunge to balance
Progress floor bridge
Considerations w/ strength level shoulder press exercises
8. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/ progress SL barbell curl
Chest Strength
Shoulder Stabilization
Considerations for ball dumbbell row
9. 5-10% BW
Regress/ progress ball squat
Regress/ progress prone ball dumbbell tricep extension
Weight of MB for Ball MB pullover throw
Tricep stabilization
10. Medicine ball scoop toss - MB side oblique throw
Regress/ progress SL dumbbell scaption
Shoulder Power
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress seated stability ball military press
11. Two arm MB chest pass - Rotating chest pass
Chest Strength
Chest Power
Weight of MB for Ball MB pullover throw
Tricep Strength
12. Ball dumbbell chest press - Push up
Chest Stabilization
Back Strength
Progression for proprioceptive modalities
Considerations w/ strength level shoulder press exercises
13. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Considerations for seated cable row
Considerations for ball dumbbell row
Regress/ progress seated stability ball military press
Considerations MB scoop toss and MB side oblique throw
14. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Regress/ progress prone ball dumbbell tricep extension
Leg Power
Considerations for Ball MB pullover throw - woodchop throw.
Chest Stabilization
15. Seated two arm dumbbell biceps curl - Biceps curl machine
Tricep Strength
Bicep Strength
Total body strength
Flexibility Strength
16. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Ladder Drills
Regress/ progress SL dumbbell curl
Balance stability
Regress/ progress ball dumbbell row
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
Progress floor bridge
Considerations for landing
Weight of MB for Ball MB pullover throw
Considerations for reactive strength exercises
18. Box step up
Balance stability
Considerations w/ back extension and cobra
Regress lunge to balance
Core Stabilization
19. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations for exercises in scapular plane
Chest Strength
Considerations w/ standing cable row
Core Strength
20. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Balance stability
Flexibility Stabilization
Considerations w/ strength level shoulder press exercises
Cone drills
21. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Regress SL squat touchdown and SL romanian deadlift
Balance Strength
Regress/ pregress - Multiplanar step up to balance
Considerations w/ standing cable row
22. Two arm push press - Barbell clean
Regress/ progress SL dumbbell curl
Considerations for exercises in scapular plane
Shoulder Strength
Total body power
23. 5-10% BW
Core Power
Bicep Stabilization
Weight of MB for Ball MB pullover throw
Total body power
24. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Weight of MB for Ball MB pullover throw
Considerations w/ lunges
Weight of MB for Ball MB pullover throw
25. w/ assistance
Leg Power
Regress/ progress SL balance
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL barbell curl
26. Ball dumbbell chest press - Push up
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL dumbbell scaption
Chest Stabilization
Leg Stabilization
27. 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 exercises in scapular plane
Progress floor prone cobrao
Considerations for seated lat pull-down
Regress/progress standing cable row
28. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations w/ supine ball exercises
Considerations for seated lat pull-down
Considerations for stability ball millitary press
Progress floor bridge
29. Medicine ball scoop toss - MB side oblique throw
Back Power
Considerations w/ back extension and cobra
Shoulder Power
Core Power
30. O Regression - Two legs - Progression: Proprioceptive modalities
Progress floor prone cobrao
Regress/ progress SL barbell curl
Flexibility Stabilization
Regress lunge to balance
31. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ lunges
Considerations MB scoop toss and MB side oblique throw
Progress ball crunch
Considerations w/ supine ball exercises
32. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Core Strength
Chest Stabilization
Leg Stabilization
33. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Leg Strength
Considerations for ball dumbbell row
Progression for proprioceptive modalities
Considerations w/ lunges
34. 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
Core Power
Considerations MB scoop toss and MB side oblique throw
Flexibility Stabilization
Considerations w/ lunges
35. allow shoulders to elevate
Core Stabilization
Considerations for landing
Bicep Stabilization
Considerations w/ standing cable row
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
Shoulder Strength
Considerations for ball dumbbell row
Consideration for tricep exercises
Chest Power
37. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ supine ball exercises
Progress ball crunch
Considerations for balance stabilization
38. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Considerations w/ strength level shoulder press exercises
Regress/ progress prone ball dumbbell tricep extension
Regress/progress standing cable row
39. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Bicep Stabilization
Core Strength
Shoulder Strength
Considerations for total body stabilization exercises
40. 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
Regress/ progress SL dumbbell curl
Chest Stabilization
Core Stabilization
Flexibility Power
41. add rotation - (core strength)
Progress ball back extension
Tricep stabilization
Bicep Strength
Weight of MB for Ball MB pullover throw
42. O Regression: Hand to... Knee - Shin - Foot
Chest Stabilization
Leg Strength
Regress SL squat touchdown and SL romanian deadlift
Total body stabilization
43. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Progress ball crunch
Chest Stabilization
Considerations for exercises in scapular plane
44. Cable pushdown - Supine bench barbell triceps extension
Considerations for total body stabilization exercises
Total body strength
Tricep Strength
Chest Stabilization
45. 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
Considerations for seated lat pull-down
Regress/progress standing cable row
Consideration for tricep exercises
Considerations for total body stabilization exercises
46. Seated Cable row - Seated lat pull-down
Considerations w/ back extension and cobra
Total body power
Back Strength
Considerations for exercises in scapular plane
47. O Regression - On bench - Progression: Alt arms - One arm
Regress/ pregress - Multiplanar step up to balance
Regress/ progress Supine ball dumbbell tricep extension
Considerations MB scoop toss and MB side oblique throw
Regress/ progress ball squat
48. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations for seated lat pull-down
Considerations for balance stabilization
Regress/ progress ball dumbbell row
Regress/ progress ball squat
49. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Regress/ progress prone ball dumbbell tricep extension
Chest Stabilization
Balance stability
50. Single leg dumbbell curl - Single leg barbell curl
Reactive Stabilization
Leg Power
Bicep Stabilization
Considerations for reactive strength exercises