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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. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Weight of MB for Ball MB pullover throw
Considerations w/ strength level shoulder press exercises
Regress/ progress prone ball dumbbell tricep extension
Progression for proprioceptive modalities
2. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress ball dumbbell row
Considerations w/ standing cable row
Considerations for reactive strength exercises
3. 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 w/ strength level shoulder press exercises
Regress/ progress Supine ball dumbbell tricep extension
Ladder Drills
4. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Chest Strength
Chest Strength
Balance Power
Regress/ progress ball dumbbell row
5. 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
Regress/ progress prone ball dumbbell tricep extension
Bicep Stabilization
Considerations for reactive strength exercises
Flexibility Strength
6. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Cone drills
Considerations for stability ball millitary press
Leg Strength
7. 1 leg - (core stabilization)
Considerations w/ standing cable row
Balance stability
Considerations w/ strength level shoulder press exercises
Progress floor bridge
8. 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
Flexibility Power
Regress/ progress seated stability ball military press
Chest Power
Considerations w/ supine ball exercises
9. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Shoulder Stabilization
Balance Strength
Progress floor bridge
Progress floor bridge
10. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Considerations w/ strength level shoulder press exercises
Flexibility Strength
Bicep Strength
11. Single leg dumbbell curl - Single leg barbell curl
Regress SL squat touchdown and SL romanian deadlift
Considerations for seated cable row
Bicep Stabilization
Considerations MB scoop toss and MB side oblique throw
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
Progression for proprioceptive modalities
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress prone ball dumbbell tricep extension
Consideration for tricep exercises
13. 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
Consideration for tricep exercises
Considerations for total body stabilization exercises
Total body stabilization
Regress/progress standing cable row
14. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations for stability ball millitary press
Balance Strength
Reactive Power
Back Stabilization
15. 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)
Chest Stabilization
Considerations for total body stabilization exercises
Regress floor prone iso-ab
Considerations for reactive strength exercises
16. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Reactive Power
Flexibility Stabilization
Ladder Drills
Considerations w/ barbell
17. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Considerations for Ball MB pullover throw - woodchop throw.
Total body power
Bicep Strength
18. add rotation - (core strength)
Flexibility Strength
Leg Power
Considerations for reactive strength exercises
Progress ball back extension
19. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Regress floor prone iso-ab
Regress/ progress prone ball dumbbell tricep extension
Considerations for landing
Considerations w/ lunges
20. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Total body strength
Regress/ progress SL dumbbell scaption
Regress/ pregress - Multiplanar step up to balance
21. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Progress ball crunch
Considerations for seated lat pull-down
Regress/ progress ball squat
Back Stabilization
22. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Reactive Power
Considerations for ball dumbbell row
Considerations for seated lat pull-down
Regress lunge to balance
23. 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
Regress/ progress Supine ball dumbbell tricep extension
Balance Power
Considerations for balance stabilization
24. Seated two arm dumbbell biceps curl - Biceps curl machine
Cone drills
Bicep Strength
Considerations for landing
Progress floor prone cobrao
25. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Total body strength
Ladder Drills
Regress/ pregress - Multiplanar step up to balance
Tricep stabilization
26. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Considerations for reactive strength exercises
Progression for proprioceptive modalities
Considerations for stability ball millitary press
Balance stability
27. Ball MB pullover throw - Woodchop throw
Reactive Strength
Back Power
Cone drills
Flexibility Strength
28. 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 w/ supine ball exercises
Core Power
Considerations for seated cable row
Shoulder Strength
29. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Progress floor prone cobrao
Regress lunge to balance
Flexibility Strength
30. Ball squat (chair height) - Multiplanar step up to balance:
Regress/ progress SL balance
Regress/ progress ball dumbbell row
Total body power
Leg Stabilization
31. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations for Ball MB pullover throw - woodchop throw.
Progress floor prone cobrao
Regress/ progress SL dumbbell curl
Regress/ progress ball squat
32. O Regression: Hand to... Knee - Shin - Foot
Total body stabilization
Regress/ progress ball dumbbell row
Shoulder Power
Regress SL squat touchdown and SL romanian deadlift
33. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Balance Power
Total body stabilization
Regress/ pregress - Multiplanar step up to balance
Leg Power
34. Two arm push press - Barbell clean
Back Power
Progress ball crunch
Regress/ progress ball dumbbell row
Total body power
35. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Progress ball crunch
Cone drills
Tricep stabilization
Back Stabilization
36. 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
Flexibility Stabilization
Chest Power
Regress/ progress ball dumbbell row
Leg Stabilization
37. Seated dumbbell shoulder press - Seated shoulder press machine
Regress/ progress Supine ball dumbbell tricep extension
Shoulder Strength
Considerations for exercises in scapular plane
Leg Power
38. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Considerations for total body stabilization exercises
Back Power
Regress/progress standing cable row
39. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Leg Power
Considerations for seated cable row
Ladder Drills
Leg Stabilization
40. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Considerations for seated cable row
Considerations w/ barbell
Regress SL squat touchdown and SL romanian deadlift
41. Cable pushdown - Supine bench barbell triceps extension
Regress/ progress SL dumbbell scaption
Considerations for seated lat pull-down
Considerations for Ball MB pullover throw - woodchop throw.
Tricep Strength
42. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Considerations w/ standing cable row
Regress/ pregress - Multiplanar step up to balance
Regress/ progress Supine ball dumbbell tricep extension
43. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Strength
Shoulder Power
Considerations for seated lat pull-down
Progression for proprioceptive modalities
44. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Total body strength
Core Power
Considerations for balance stabilization
45. w/ assistance
Core Power
Considerations w/ standing cable row
Regress/ progress SL balance
Considerations for Ball MB pullover throw - woodchop throw.
46. 1 leg - (core stabilization)
Tricep Strength
Chest Power
Consideration for tricep exercises
Progress floor bridge
47. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for total body stabilization exercises
Core Power
Considerations for balance stabilization
Considerations MB scoop toss and MB side oblique throw
48. 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
Ladder Drills
Flexibility Power
Flexibility Strength
Bicep Stabilization
49. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Chest Strength
Chest Power
Core Power
50. O Regression: Hand to... Knee - Shin - Foot
Shoulder Power
Progress ball back extension
Regress SL squat touchdown and SL romanian deadlift
Leg Power