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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 ball squat
Considerations for balance stabilization
Tricep Strength
Regress/ progress SL balance
2. Ball MB pullover throw - Woodchop throw
Regress/ progress ball squat
Back Power
Chest Strength
Progress ball crunch
3. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Back Power
Ladder Drills
Considerations for balance stabilization
4. Medicine ball scoop toss - MB side oblique throw
Considerations for exercises in scapular plane
Reactive Power
Regress/ progress SL balance
Shoulder Power
5. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Core Strength
Weight of MB for Ball MB pullover throw
Regress/ pregress - Multiplanar step up to balance
Reactive Stabilization
6. 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
Weight of MB for Ball MB pullover throw
Reactive Strength
Considerations for seated lat pull-down
7. Seated dumbbell shoulder press - Seated shoulder press machine
Flexibility Strength
Considerations for reactive strength exercises
Shoulder Strength
Considerations w/ standing cable row
8. 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 reactive strength exercises
Consideration for tricep exercises
Regress floor prone iso-ab
Progress ball crunch
9. 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
Flexibility Strength
Progress ball crunch
Considerations w/ strength level shoulder press exercises
10. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Balance Power
Core Power
Regress/ progress prone ball dumbbell tricep extension
Tricep stabilization
11. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Tricep Strength
Regress/ progress prone ball dumbbell tricep extension
Back Strength
12. 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
Reactive Strength
Considerations for seated cable row
Balance stability
13. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Chest Stabilization
Back Strength
Leg Stabilization
14. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Core Stabilization
Bicep Strength
Core Power
Cone drills
15. 5-10% BW
Tricep stabilization
Regress/ progress SL barbell curl
Balance Strength
Weight of MB for Ball MB pullover throw
16. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Bicep Stabilization
Balance Strength
Regress/ progress prone ball dumbbell tricep extension
17. Progress: 2 arm - 1 arm - alt arm
Regress/ progress SL dumbbell curl
Progress floor prone cobrao
Consideration for tricep exercises
Total body stabilization
18. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Considerations for stability ball millitary press
Considerations w/ supine ball exercises
Reactive Power
19. O Regression - On bench - Progression: Alt arms - One arm
Back Power
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress SL balance
Considerations w/ strength level shoulder press exercises
20. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Balance Strength
Reactive Power
Flexibility Stabilization
Progress floor bridge
21. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations MB scoop toss and MB side oblique throw
Bicep Strength
Considerations w/ supine ball exercises
Balance stability
22. 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
Bicep Strength
Tricep stabilization
Considerations MB scoop toss and MB side oblique throw
Flexibility Stabilization
23. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ supine ball exercises
Reactive Strength
Progress ball back extension
Considerations w/ lunges
24. 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
Considerations for stability ball millitary press
Leg Stabilization
Considerations for reactive strength exercises
Cone drills
25. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Shoulder Strength
Considerations w/ standing cable row
Back Strength
26. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Considerations for total body stabilization exercises
Shoulder Power
Regress/ progress seated stability ball military press
Regress/ progress SL dumbbell scaption
27. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Core Power
Progression for proprioceptive modalities
Shoulder Stabilization
Regress/ progress ball dumbbell row
28. 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/ pregress - Multiplanar step up to balance
Considerations for Ball MB pullover throw - woodchop throw.
Core Stabilization
Flexibility Power
29. 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 lunge to balance
Leg Strength
Regress/progress standing cable row
Progress floor bridge
30. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Considerations for seated cable row
Considerations for reactive strength exercises
Progression for proprioceptive modalities
Reactive Strength
31. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Regress floor prone iso-ab
Progress floor prone cobrao
Regress/ progress SL dumbbell curl
Considerations for ball dumbbell row
32. Two arm push press - Barbell clean
Regress/ progress Supine ball dumbbell tricep extension
Progress ball crunch
Reactive Power
Total body power
33. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Back Strength
Considerations for seated cable row
Considerations MB scoop toss and MB side oblique throw
Considerations for landing
34. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations for balance stabilization
Total body strength
Regress lunge to balance
Ladder Drills
35. Ball squat (chair height) - Multiplanar step up to balance:
Regress/ progress SL dumbbell curl
Bicep Stabilization
Leg Stabilization
Core Power
36. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Progress floor prone cobrao
Considerations for ball dumbbell row
Core Power
Considerations for balance stabilization
37. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations w/ barbell
Back Power
Regress/ progress seated stability ball military press
Regress floor prone iso-ab
38. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations w/ standing cable row
Weight of MB for Ball MB pullover throw
Considerations MB scoop toss and MB side oblique throw
Shoulder Power
39. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Bicep Stabilization
Regress/ progress SL dumbbell curl
Chest Strength
Considerations w/ lunges
40. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations for stability ball millitary press
Reactive Stabilization
Considerations w/ supine ball exercises
Regress/ pregress - Multiplanar step up to balance
41. Seated two arm dumbbell biceps curl - Biceps curl machine
Shoulder Power
Progress ball back extension
Bicep Strength
Chest Power
42. Single-leg Dumbbell Scaption - Seated stability ball military press
Shoulder Stabilization
Regress/ progress ball squat
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ pregress - Multiplanar step up to balance
43. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress seated stability ball military press
Regress/ progress SL dumbbell scaption
Progression for proprioceptive modalities
Considerations MB scoop toss and MB side oblique throw
44. dont hyper extend back
Back Stabilization
Flexibility Strength
Tricep Strength
Considerations w/ back extension and cobra
45. add rotation - (core strength)
Considerations for stability ball millitary press
Ladder Drills
Regress/ progress ball dumbbell row
Progress ball crunch
46. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Chest Stabilization
Back Strength
Tricep Strength
Balance Strength
47. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Chest Power
Progress floor bridge
Balance stability
48. 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
Core Stabilization
Flexibility Strength
Core Power
49. 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
Regress/ progress ball dumbbell row
Regress SL squat touchdown and SL romanian deadlift
Progress floor prone cobrao
50. Seated dumbbell shoulder press - Seated shoulder press machine
Core Power
Back Power
Shoulder Strength
Flexibility Strength