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NASM Exercises For Every Level
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Subjects
:
health-and-fitness
,
nasm
Instructions:
Answer 50 questions in 15 minutes.
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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. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Leg Power
Balance stability
Considerations for balance stabilization
Regress/progress standing cable row
2. Seated Cable row - Seated lat pull-down
Regress floor prone iso-ab
Back Strength
Consideration for tricep exercises
Considerations for reactive strength exercises
3. add rotation - (core strength)
Consideration for tricep exercises
Progress ball crunch
Consideration for tricep exercises
Progress floor prone cobrao
4. dont hyper extend back
Chest Stabilization
Considerations w/ barbell
Flexibility Strength
Considerations w/ back extension and cobra
5. 1 leg - (core stabilization)
Shoulder Strength
Reactive Stabilization
Regress/ progress seated stability ball military press
Progress floor bridge
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
Flexibility Stabilization
Progress ball back extension
Considerations for exercises in scapular plane
7. 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
Chest Strength
Considerations for stability ball millitary press
Considerations for exercises in scapular plane
Chest Stabilization
8. Progress: 2 arm - 1 arm - alt arm
Reactive Power
Regress floor prone iso-ab
Considerations for ball dumbbell row
Progress floor prone cobrao
9. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Regress/ progress SL dumbbell scaption
Back Stabilization
Progress ball back extension
10. allow shoulders to elevate
Considerations w/ standing cable row
Chest Stabilization
Tricep stabilization
Considerations for balance stabilization
11. Standing Cable row - Ball dumbbell row
Considerations for total body stabilization exercises
Bicep Strength
Chest Strength
Back Stabilization
12. w/ assistance
Chest Stabilization
Progress floor prone cobrao
Regress/ progress SL balance
Balance stability
13. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Chest Strength
Bicep Strength
Back Strength
Progression for proprioceptive modalities
14. O Regression: Hand to... Knee - Shin - Foot
Flexibility Stabilization
Regress SL squat touchdown and SL romanian deadlift
Progression for proprioceptive modalities
Chest Power
15. 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/ progress Supine ball dumbbell tricep extension
Flexibility Stabilization
Back Power
Leg Strength
16. Squat Jump - Tuck Jump
Leg Power
Flexibility Power
Ladder Drills
Regress/ progress ball squat
17. Ball MB pullover throw - Woodchop throw
Reactive Stabilization
Back Power
Leg Strength
Flexibility Stabilization
18. 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
Regress/ progress seated stability ball military press
Considerations for stability ball millitary press
Shoulder Stabilization
Flexibility Strength
19. Progress: 2 arm - 1 arm - alt arm
Flexibility Power
Total body power
Progress floor prone cobrao
Balance Power
20. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Chest Stabilization
Back Power
Balance Strength
Core Power
21. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress/ progress SL dumbbell scaption
Regress/ progress ball squat
Considerations for reactive strength exercises
Regress floor prone iso-ab
22. 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
Tricep Strength
Considerations for reactive strength exercises
Back Strength
Back Stabilization
23. 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
Progression for proprioceptive modalities
Considerations w/ lunges
Chest Power
24. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Progress ball back extension
Leg Power
Regress/ progress SL balance
Balance Power
25. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Regress/ progress SL dumbbell scaption
Core Strength
Core Strength
Regress/ progress Supine ball dumbbell tricep extension
26. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress lunge to balance
Leg Power
Considerations for seated lat pull-down
Regress/ pregress - Multiplanar step up to balance
27. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Core Strength
Considerations w/ barbell
Considerations w/ standing cable row
Core Strength
28. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Progress floor bridge
Balance Strength
Regress/ progress seated stability ball military press
29. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Regress floor prone iso-ab
Considerations w/ back extension and cobra
Regress/ progress SL dumbbell curl
30. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Regress/ progress SL dumbbell curl
Regress/ progress SL dumbbell scaption
Progress ball crunch
Considerations MB scoop toss and MB side oblique throw
31. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Regress/ progress ball dumbbell row
Progress ball crunch
Considerations for seated lat pull-down
Core Strength
32. 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
Shoulder Power
Shoulder Power
Chest Stabilization
33. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Progress floor prone cobrao
Considerations for reactive strength exercises
Regress/ progress SL dumbbell scaption
34. 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
Consideration for tricep exercises
Flexibility Strength
Reactive Power
Progress ball back extension
35. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Reactive Stabilization
Cone drills
Core Power
Considerations w/ barbell
36. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Core Stabilization
Regress/ progress seated stability ball military press
Back Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
37. add rotation - (core strength)
Considerations for Ball MB pullover throw - woodchop throw.
Progress ball back extension
Shoulder Stabilization
Considerations for landing
38. 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
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ lunges
Tricep Strength
39. 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
Bicep Strength
Total body stabilization
Regress floor prone iso-ab
Consideration for tricep exercises
40. Cable pushdown - Supine bench barbell triceps extension
Regress/ progress SL dumbbell scaption
Considerations w/ lunges
Regress/ progress SL dumbbell curl
Tricep Strength
41. Squat Jump - Tuck Jump
Considerations for total body stabilization exercises
Considerations w/ supine ball exercises
Considerations for total body stabilization exercises
Leg Power
42. Ball MB pullover throw - Woodchop throw
Flexibility Stabilization
Regress/progress standing cable row
Back Power
Progress ball crunch
43. Standing Cable row - Ball dumbbell row
Considerations for seated cable row
Back Stabilization
Ladder Drills
Balance Strength
44. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations for reactive strength exercises
Considerations for reactive strength exercises
Regress floor prone iso-ab
Core Strength
45. Seated Cable row - Seated lat pull-down
Back Power
Regress/ progress prone ball dumbbell tricep extension
Back Power
Back Strength
46. 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
Chest Strength
Considerations for exercises in scapular plane
Flexibility Stabilization
Total body stabilization
47. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations w/ barbell
Weight of MB for Ball MB pullover throw
Regress/ progress prone ball dumbbell tricep extension
Considerations for total body stabilization exercises
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
Flexibility Power
Chest Stabilization
Shoulder Power
Shoulder Stabilization
49. Cable pushdown - Supine bench barbell triceps extension
Considerations for stability ball millitary press
Tricep Strength
Back Stabilization
Progress ball back extension
50. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations for exercises in scapular plane
Considerations w/ strength level shoulder press exercises
Considerations w/ supine ball exercises
Bicep Stabilization
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