SUBJECTS
|
BROWSE
|
CAREER CENTER
|
POPULAR
|
JOIN
|
LOGIN
Business Skills
|
Soft Skills
|
Basic Literacy
|
Certifications
About
|
Help
|
Privacy
|
Terms
|
Email
Search
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. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Total body power
Considerations w/ strength level shoulder press exercises
Leg Stabilization
Considerations MB scoop toss and MB side oblique throw
2. allow shoulders to elevate
Considerations w/ standing cable row
Regress/ progress SL balance
Leg Power
Considerations w/ lunges
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 reactive strength exercises
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress SL dumbbell scaption
4. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Consideration for tricep exercises
Considerations for ball dumbbell row
Core Power
Regress/ progress SL barbell curl
5. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Balance Strength
Regress/ progress ball dumbbell row
Shoulder Strength
Chest Stabilization
6. O Regression: Hand to... Knee - Shin - Foot
Considerations w/ standing cable row
Regress SL squat touchdown and SL romanian deadlift
Balance Power
Reactive Power
7. 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
Balance Power
Regress/ progress SL dumbbell scaption
Regress/ progress SL balance
Regress/progress standing cable row
8. 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 MB scoop toss and MB side oblique throw
Considerations for total body stabilization exercises
Considerations for balance stabilization
Regress lunge to balance
9. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Chest Strength
Chest Stabilization
Chest Power
10. Single-leg Dumbbell Scaption - Seated stability ball military press
Reactive Strength
Shoulder Stabilization
Progression for proprioceptive modalities
Regress/ progress ball squat
11. add rotation - (core strength)
Progress ball crunch
Considerations for seated cable row
Regress/ progress ball squat
Reactive Stabilization
12. allow shoulders to elevate
Regress/ progress ball squat
Considerations for seated cable row
Considerations w/ standing cable row
Regress/ progress SL barbell curl
13. 1 leg - (core stabilization)
Progress ball crunch
Progress floor bridge
Considerations for Ball MB pullover throw - woodchop throw.
Reactive Strength
14. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Strength
Considerations for seated cable row
Tricep Strength
Regress/ pregress - Multiplanar step up to balance
15. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Core Strength
Balance Power
Chest Strength
Considerations for total body stabilization exercises
16. O Regression - Two legs - Progression: Proprioceptive modalities
Reactive Strength
Considerations for seated cable row
Regress/ progress SL barbell curl
Regress floor prone iso-ab
17. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Regress floor prone iso-ab
Regress/ pregress - Multiplanar step up to balance
Regress/ progress ball dumbbell row
18. 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)
Flexibility Stabilization
Progress ball back extension
Considerations for total body stabilization exercises
Progression for proprioceptive modalities
19. w/ assistance
Regress/ progress SL balance
Regress/ progress prone ball dumbbell tricep extension
Considerations for balance stabilization
Considerations w/ supine ball exercises
20. 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
Regress/ progress ball dumbbell row
Cone drills
Regress/ progress ball squat
Considerations for reactive strength exercises
21. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/progress standing cable row
Total body power
Considerations MB scoop toss and MB side oblique throw
Chest Strength
22. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Cone drills
Bicep Strength
Regress/ progress seated stability ball military press
Shoulder Strength
23. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Regress/ progress ball dumbbell row
Leg Strength
Leg Stabilization
Regress/progress standing cable row
24. Squat Jump - Tuck Jump
Regress SL squat touchdown and SL romanian deadlift
Regress floor prone iso-ab
Leg Stabilization
Leg Power
25. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Total body stabilization
Core Stabilization
Balance Strength
Considerations w/ barbell
26. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Weight of MB for Ball MB pullover throw
Flexibility Stabilization
Balance stability
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
Weight of MB for Ball MB pullover throw
Progress floor bridge
Regress/ progress ball dumbbell row
Considerations for reactive strength exercises
28. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Back Strength
Considerations for stability ball millitary press
Total body stabilization
29. Standing Cable row - Ball dumbbell row
Progression for proprioceptive modalities
Progress floor bridge
Considerations for reactive strength exercises
Back Stabilization
30. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Consideration for tricep exercises
Leg Power
Total body strength
Reactive Stabilization
31. O Regression - On bench - Progression: Alt arms - One arm
Reactive Power
Balance stability
Leg Power
Regress/ progress Supine ball dumbbell tricep extension
32. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Weight of MB for Ball MB pullover throw
Back Power
Reactive Stabilization
33. add rotation - (core strength)
Progress ball back extension
Core Strength
Considerations w/ standing cable row
Considerations w/ back extension and cobra
34. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Regress/ progress ball dumbbell row
Considerations w/ lunges
Regress/ progress ball squat
Considerations for total body stabilization exercises
35. Seated dumbbell shoulder press - Seated shoulder press machine
Bicep Stabilization
Shoulder Strength
Considerations for seated cable row
Considerations MB scoop toss and MB side oblique throw
36. Ball dumbbell chest press - Push up
Consideration for tricep exercises
Considerations for exercises in scapular plane
Regress/ progress SL barbell curl
Chest Stabilization
37. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/ pregress - Multiplanar step up to balance
Shoulder Stabilization
Considerations w/ strength level shoulder press exercises
Regress/ progress prone ball dumbbell tricep extension
38. add rotation - (core strength)
Chest Stabilization
Progress ball back extension
Reactive Stabilization
Back Strength
39. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Total body strength
Considerations MB scoop toss and MB side oblique throw
Considerations w/ supine ball exercises
Regress/ progress SL dumbbell curl
40. Seated dumbbell shoulder press - Seated shoulder press machine
Considerations for balance stabilization
Total body stabilization
Shoulder Strength
Considerations for ball dumbbell row
41. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Progression for proprioceptive modalities
Leg Strength
Considerations for landing
42. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Chest Power
Considerations for balance stabilization
Tricep stabilization
Leg Power
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.
Considerations for landing
Chest Stabilization
Regress/ progress Supine ball dumbbell tricep extension
Considerations for stability ball millitary press
44. Flat (on bench) dumbbell chest press- Barbell bench press
Consideration for tricep exercises
Chest Strength
Leg Strength
Flexibility Stabilization
45. w/ assistance
Regress/ progress SL balance
Regress floor prone iso-ab
Core Strength
Bicep Strength
46. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Considerations for seated cable row
Considerations for exercises in scapular plane
Regress/ progress ball dumbbell row
47. 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
Considerations for stability ball millitary press
Regress/progress standing cable row
Flexibility Power
Total body stabilization
48. Squat jump - Tuck jump - Butt kick - Power step up
Regress/ progress ball squat
Regress/ progress prone ball dumbbell tricep extension
Reactive Strength
Regress/ progress SL barbell curl
49. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Core Strength
Balance Power
Shoulder Stabilization
Considerations w/ lunges
50. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Back Stabilization
Progression for proprioceptive modalities
Core Strength
Balance Strength