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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. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ back extension and cobra
Reactive Strength
Considerations w/ supine ball exercises
Core Power
2. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Progress ball crunch
Chest Power
Regress/ progress SL dumbbell scaption
3. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Regress floor prone iso-ab
Core Stabilization
Progress floor prone cobrao
4. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ supine ball exercises
Total body stabilization
Regress/ progress SL balance
Considerations w/ barbell
5. 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 cable row
Consideration for tricep exercises
Balance stability
Regress/progress standing cable row
6. Ball dumbbell chest press - Push up
Regress floor prone iso-ab
Regress SL squat touchdown and SL romanian deadlift
Chest Stabilization
Regress/progress standing cable row
7. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Regress/ progress ball squat
Leg Strength
Flexibility Stabilization
Balance Power
8. add rotation - (core strength)
Considerations for seated lat pull-down
Balance stability
Progress ball back extension
Considerations w/ barbell
9. Seated Cable row - Seated lat pull-down
Back Strength
Considerations for seated cable row
Considerations for seated cable row
Regress/ progress prone ball dumbbell tricep extension
10. 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
Ladder Drills
Reactive Stabilization
Considerations for ball dumbbell row
Flexibility 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.
Considerations for exercises in scapular plane
Considerations for balance stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for landing
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
Shoulder Strength
Balance stability
Consideration for tricep exercises
Regress SL squat touchdown and SL romanian deadlift
13. allow shoulders to elevate
Regress/ progress seated stability ball military press
Considerations w/ strength level shoulder press exercises
Considerations w/ standing cable row
Considerations for landing
14. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Core Power
Back Power
Regress/ progress SL dumbbell scaption
Core Strength
15. 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
Bicep Stabilization
Regress lunge to balance
Flexibility Power
Flexibility Strength
16. Single-leg Dumbbell Scaption - Seated stability ball military press
Shoulder Stabilization
Ladder Drills
Considerations w/ barbell
Considerations MB scoop toss and MB side oblique throw
17. Seated dumbbell shoulder press - Seated shoulder press machine
Core Stabilization
Leg Strength
Considerations for seated lat pull-down
Shoulder Strength
18. Progress: 2 arm - 1 arm - alt arm
Considerations w/ supine ball exercises
Progress floor prone cobrao
Shoulder Strength
Reactive Power
19. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Chest Strength
Considerations for stability ball millitary press
Considerations for total body stabilization exercises
20. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Balance Strength
Tricep stabilization
Reactive Stabilization
Considerations for ball dumbbell row
21. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Flexibility Power
Regress/ progress prone ball dumbbell tricep extension
Reactive Stabilization
Regress floor prone iso-ab
22. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Balance Strength
Back Power
Regress/ progress ball dumbbell row
Considerations for balance stabilization
23. O Regression - Two legs - Progression: Proprioceptive modalities
Tricep Strength
Considerations for total body stabilization exercises
Regress/ progress SL barbell curl
Regress/progress standing cable row
24. allow shoulders to elevate
Leg Power
Considerations w/ standing cable row
Balance Strength
Balance Strength
25. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Reactive Power
Regress/ progress seated stability ball military press
Considerations for balance stabilization
Considerations w/ lunges
26. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Reactive Strength
Considerations w/ lunges
Progress floor prone cobrao
Chest Stabilization
27. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Progress floor bridge
Considerations for exercises in scapular plane
Back Strength
Considerations for seated cable row
28. dont hyper extend back
Bicep Stabilization
Considerations w/ back extension and cobra
Considerations for seated lat pull-down
Considerations w/ lunges
29. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Regress lunge to balance
Weight of MB for Ball MB pullover throw
Considerations for landing
30. Ball MB pullover throw - Woodchop throw
Flexibility Strength
Back Power
Progression for proprioceptive modalities
Considerations for ball dumbbell row
31. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations for ball dumbbell row
Regress/ progress SL barbell curl
Progress floor bridge
Regress/ progress ball dumbbell row
32. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations w/ lunges
Reactive Stabilization
Back Power
Regress/ progress ball squat
33. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Progression for proprioceptive modalities
Consideration for tricep exercises
Considerations for exercises in scapular plane
34. Standing Cable row - Ball dumbbell row
Weight of MB for Ball MB pullover throw
Back Stabilization
Cone drills
Regress/ progress ball squat
35. 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
Chest Power
Core Strength
Considerations for reactive strength exercises
Balance Power
36. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Core Strength
Regress/ progress SL dumbbell curl
Back Power
37. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Considerations MB scoop toss and MB side oblique throw
Back Power
Progression for proprioceptive modalities
38. Seated two arm dumbbell biceps curl - Biceps curl machine
Balance Power
Bicep Strength
Considerations MB scoop toss and MB side oblique throw
Considerations w/ lunges
39. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Shoulder Stabilization
Shoulder Power
Regress/ progress SL balance
40. 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
Regress floor prone iso-ab
Reactive Strength
Flexibility Stabilization
Progress ball crunch
41. Two arm push press - Barbell clean
Regress/ progress SL dumbbell curl
Considerations w/ supine ball exercises
Regress/ progress SL dumbbell scaption
Total body power
42. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Flexibility Power
Regress/ pregress - Multiplanar step up to balance
Cone drills
Regress/ progress Supine ball dumbbell tricep extension
43. 5-10% BW
Weight of MB for Ball MB pullover throw
Considerations w/ lunges
Flexibility Stabilization
Considerations for seated lat pull-down
44. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress lunge to balance
Considerations for reactive strength exercises
Regress/ progress seated stability ball military press
Leg Power
45. 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 SL dumbbell scaption
Weight of MB for Ball MB pullover throw
Regress/progress standing cable row
Reactive Stabilization
46. 1 leg - (core stabilization)
Progress floor bridge
Regress/ progress ball dumbbell row
Weight of MB for Ball MB pullover throw
Considerations MB scoop toss and MB side oblique throw
47. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Considerations for balance stabilization
Bicep Stabilization
Tricep Strength
48. 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 balance stabilization
Bicep Stabilization
Regress lunge to balance
49. dont hyper extend back
Shoulder Stabilization
Regress/ progress seated stability ball military press
Considerations w/ back extension and cobra
Considerations for reactive strength exercises
50. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Core Power
Shoulder Power
Cone drills
Shoulder Strength