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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 leg - (core stabilization)
Progress floor bridge
Regress floor prone iso-ab
Back Strength
Shoulder Strength
2. 1 leg - (core stabilization)
Considerations for total body stabilization exercises
Consideration for tricep exercises
Progress floor bridge
Shoulder Strength
3. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Strength
Considerations for ball dumbbell row
Considerations for seated lat pull-down
Considerations for seated lat pull-down
4. O Regression: Hand to... Knee - Shin - Foot
Chest Power
Reactive Strength
Core Power
Regress SL squat touchdown and SL romanian deadlift
5. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations for exercises in scapular plane
Leg Stabilization
Balance Strength
Regress/ progress SL dumbbell curl
6. 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
Regress/ progress seated stability ball military press
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress SL barbell curl
7. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Progression for proprioceptive modalities
Considerations for reactive strength exercises
Considerations w/ back extension and cobra
Considerations w/ strength level shoulder press exercises
8. Medicine ball scoop toss - MB side oblique throw
Considerations w/ back extension and cobra
Considerations w/ back extension and cobra
Considerations for landing
Shoulder Power
9. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Progress floor prone cobrao
Considerations for seated cable row
Regress floor prone iso-ab
Back Strength
10. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Reactive Power
Total body strength
Flexibility Stabilization
11. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Considerations for seated cable row
Considerations for seated lat pull-down
Progress ball crunch
Balance Strength
12. 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 SL squat touchdown and SL romanian deadlift
Regress/progress standing cable row
Regress lunge to balance
Regress/ progress ball squat
13. Single leg dumbbell curl - Single leg barbell curl
Progression for proprioceptive modalities
Reactive Stabilization
Bicep Stabilization
Considerations for stability ball millitary press
14. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Leg Power
Reactive Strength
Reactive Power
15. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Chest Strength
Regress/ progress seated stability ball military press
Back Stabilization
16. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Leg Strength
Core Power
Balance Power
Total body strength
17. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Total body stabilization
Balance stability
Regress floor prone iso-ab
18. 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
Back Stabilization
Leg Power
Flexibility Strength
19. Box step up
Regress lunge to balance
Progress floor bridge
Considerations for landing
Considerations w/ strength level shoulder press exercises
20. Seated Cable row - Seated lat pull-down
Considerations for exercises in scapular plane
Regress/ progress SL balance
Reactive Stabilization
Back Strength
21. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Strength
Regress/ progress ball dumbbell row
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ barbell
22. Standing Cable row - Ball dumbbell row
Back Strength
Back Stabilization
Tricep stabilization
Considerations for seated lat pull-down
23. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations w/ supine ball exercises
Weight of MB for Ball MB pullover throw
Regress/progress standing cable row
Regress/ progress ball dumbbell row
24. add rotation - (core strength)
Core Power
Progress ball back extension
Considerations for seated cable row
Flexibility Stabilization
25. 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
Total body power
Leg Stabilization
Flexibility Power
Considerations for exercises in scapular plane
26. 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
Chest Power
Considerations w/ lunges
Considerations for seated cable row
Consideration for tricep exercises
27. 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 w/ back extension and cobra
Considerations for landing
Chest Stabilization
Considerations for reactive strength exercises
28. 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
Regress lunge to balance
Considerations w/ barbell
Considerations for exercises in scapular plane
Total body stabilization
29. Ball MB pullover throw - Woodchop throw
Core Power
Considerations w/ lunges
Back Power
Considerations w/ supine ball exercises
30. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Leg Stabilization
Progress floor prone cobrao
Considerations w/ lunges
Considerations for balance stabilization
31. dont hyper extend back
Regress SL squat touchdown and SL romanian deadlift
Core Power
Considerations w/ standing cable row
Considerations w/ back extension and cobra
32. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Flexibility Strength
Balance Power
Flexibility Power
Regress/ pregress - Multiplanar step up to balance
33. 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
Regress/progress standing cable row
Considerations w/ standing cable row
Back Stabilization
34. Ball dumbbell chest press - Push up
Chest Stabilization
Back Power
Considerations for landing
Flexibility Stabilization
35. Single-leg Dumbbell Scaption - Seated stability ball military press
Considerations for balance stabilization
Considerations MB scoop toss and MB side oblique throw
Cone drills
Shoulder Stabilization
36. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations w/ strength level shoulder press exercises
Ladder Drills
Regress/ pregress - Multiplanar step up to balance
Considerations for exercises in scapular plane
37. Single-leg Dumbbell Scaption - Seated stability ball military press
Shoulder Stabilization
Considerations MB scoop toss and MB side oblique throw
Reactive Stabilization
Progress floor prone cobrao
38. Two arm MB chest pass - Rotating chest pass
Regress/progress standing cable row
Considerations for reactive strength exercises
Consideration for tricep exercises
Chest Power
39. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations for reactive strength exercises
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ barbell
Core Power
40. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for exercises in scapular plane
Core Strength
Considerations for seated cable row
41. add rotation - (core strength)
Back Stabilization
Total body power
Progress ball back extension
Considerations for seated cable row
42. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Considerations w/ supine ball exercises
Considerations w/ supine ball exercises
Consideration for tricep exercises
43. 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 floor prone iso-ab
Considerations for stability ball millitary press
Considerations for landing
Total body stabilization
44. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Reactive Stabilization
Leg Power
Core Stabilization
Considerations for balance stabilization
45. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Considerations for balance stabilization
Balance stability
Considerations w/ lunges
Regress/ progress SL barbell curl
46. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Leg Power
Ladder Drills
Cone drills
47. Ball squat (chair height) - Multiplanar step up to balance:
Leg Power
Leg Stabilization
Chest Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
48. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Reactive Power
Considerations w/ strength level shoulder press exercises
Considerations w/ back extension and cobra
Regress SL squat touchdown and SL romanian deadlift
49. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ progress ball dumbbell row
Consideration for tricep exercises
Total body strength
Tricep Strength
50. Squat jump - Tuck jump - Butt kick - Power step up
Total body strength
Leg Power
Regress/ progress SL barbell curl
Reactive Strength
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