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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. 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
Consideration for tricep exercises
Balance stability
Core Stabilization
Considerations for exercises in scapular plane
2. Seated dumbbell shoulder press - Seated shoulder press machine
Chest Stabilization
Shoulder Strength
Flexibility Power
Chest Stabilization
3. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Progress ball back extension
Bicep Strength
Considerations for reactive strength exercises
4. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Regress/ progress ball squat
Considerations w/ barbell
Reactive Power
Flexibility Stabilization
5. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Leg Power
Regress SL squat touchdown and SL romanian deadlift
Progress floor prone cobrao
6. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Regress/ progress ball dumbbell row
Progress floor bridge
Considerations w/ strength level shoulder press exercises
Shoulder Stabilization
7. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Regress lunge to balance
Back Stabilization
Considerations for seated cable row
Considerations w/ back extension and cobra
8. dont hyper extend back
Considerations w/ back extension and cobra
Flexibility Stabilization
Regress/ progress Supine ball dumbbell tricep extension
Considerations for seated cable row
9. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Regress SL squat touchdown and SL romanian deadlift
Considerations for seated lat pull-down
Considerations w/ barbell
Bicep Stabilization
10. Single leg dumbbell curl - Single leg barbell curl
Regress/ progress SL balance
Reactive Strength
Regress lunge to balance
Bicep Stabilization
11. Single-leg Dumbbell Scaption - Seated stability ball military press
Shoulder Stabilization
Leg Stabilization
Shoulder Strength
Back Strength
12. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Total body stabilization
Considerations w/ supine ball exercises
Considerations w/ supine ball exercises
13. Cable pushdown - Supine bench barbell triceps extension
Regress lunge to balance
Leg Stabilization
Tricep Strength
Regress/ progress ball dumbbell row
14. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Bicep Strength
Core Power
Leg Power
Balance stability
15. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Core Power
Tricep stabilization
Regress/ progress SL dumbbell curl
Shoulder Power
16. Seated two arm dumbbell biceps curl - Biceps curl machine
Considerations w/ strength level shoulder press exercises
Bicep Strength
Considerations for landing
Flexibility Power
17. Two arm push press - Barbell clean
Progress floor prone cobrao
Considerations for ball dumbbell row
Considerations for landing
Total body power
18. 1 leg - (core stabilization)
Considerations MB scoop toss and MB side oblique throw
Shoulder Strength
Reactive Strength
Progress floor bridge
19. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Progression for proprioceptive modalities
Considerations w/ standing cable row
Regress SL squat touchdown and SL romanian deadlift
Core Strength
20. 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)
Shoulder Stabilization
Considerations for total body stabilization exercises
Flexibility Strength
Regress/ pregress - Multiplanar step up to balance
21. w/ assistance
Regress/ progress SL balance
Regress/ pregress - Multiplanar step up to balance
Core Power
Chest Stabilization
22. Squat Jump - Tuck Jump
Leg Power
Progression for proprioceptive modalities
Considerations for total body stabilization exercises
Balance stability
23. 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
Back Stabilization
Considerations for total body stabilization exercises
Flexibility Strength
Bicep Strength
24. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Back Stabilization
Chest Power
Considerations for seated lat pull-down
Back Power
25. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Progression for proprioceptive modalities
Leg Strength
Regress/ progress seated stability ball military press
Total body stabilization
26. 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)
Consideration for tricep exercises
Considerations for Ball MB pullover throw - woodchop throw.
Shoulder Strength
Considerations for total body stabilization exercises
27. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Total body stabilization
Progress floor bridge
Flexibility Power
28. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress ball dumbbell row
Regress/ progress SL barbell curl
Considerations for balance stabilization
Regress/ progress SL balance
29. allow shoulders to elevate
Considerations w/ standing cable row
Flexibility Strength
Progress ball crunch
Regress/progress standing cable row
30. 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 reactive strength exercises
Considerations for exercises in scapular plane
Considerations w/ strength level shoulder press exercises
Considerations for landing
31. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Regress/ progress Supine ball dumbbell tricep extension
Core Stabilization
Weight of MB for Ball MB pullover throw
Bicep Stabilization
32. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Balance Strength
Bicep Stabilization
Considerations for balance stabilization
Regress/ progress SL balance
33. add rotation - (core strength)
Progress ball crunch
Shoulder Stabilization
Considerations for stability ball millitary press
Considerations w/ strength level shoulder press exercises
34. 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
Progress floor bridge
Flexibility Strength
Chest Strength
Considerations for exercises in scapular plane
35. 1 leg - (core stabilization)
Considerations w/ lunges
Back Strength
Shoulder Stabilization
Progress floor bridge
36. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Cone drills
Regress/ progress Supine ball dumbbell tricep extension
Tricep Strength
37. 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/ progress seated stability ball military press
Considerations for landing
Progress floor bridge
Leg Power
38. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Considerations for total body stabilization exercises
Regress/ progress seated stability ball military press
Regress/ progress seated stability ball military press
39. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body power
Total body stabilization
Balance stability
Leg Stabilization
40. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Total body power
Considerations for landing
Regress SL squat touchdown and SL romanian deadlift
Core Stabilization
41. O Regression: Hand to... Knee - Shin - Foot
Considerations for ball dumbbell row
Balance Strength
Regress/ progress Supine ball dumbbell tricep extension
Regress SL squat touchdown and SL romanian deadlift
42. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Progress ball crunch
Regress/ progress SL dumbbell curl
Regress/ progress SL dumbbell scaption
Considerations w/ strength level shoulder press exercises
43. 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
Core Stabilization
Ladder Drills
Reactive Power
44. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Flexibility Power
Tricep Strength
Balance Strength
Considerations w/ barbell
45. Flat (on bench) dumbbell chest press- Barbell bench press
Regress lunge to balance
Total body stabilization
Regress/ progress SL dumbbell scaption
Chest Strength
46. 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
Balance Strength
Considerations w/ standing cable row
Flexibility Power
Chest Strength
47. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress SL dumbbell curl
Back Power
Regress/ progress Supine ball dumbbell tricep extension
Tricep Strength
48. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Considerations w/ standing cable row
Chest Stabilization
Regress/ progress seated stability ball military press
Considerations for landing
49. allow shoulders to elevate
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ standing cable row
Progression for proprioceptive modalities
Cone drills
50. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Chest Strength
Regress/progress standing cable row
Considerations w/ back extension and cobra
Ladder Drills