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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. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations for exercises in scapular plane
Regress/ pregress - Multiplanar step up to balance
Considerations MB scoop toss and MB side oblique throw
Regress/ progress ball dumbbell row
2. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Leg Stabilization
Considerations for reactive strength exercises
Considerations for balance stabilization
Balance Strength
3. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Considerations for Ball MB pullover throw - woodchop throw.
Regress floor prone iso-ab
Reactive Stabilization
Regress/ progress SL dumbbell scaption
4. 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/ progress ball squat
Regress/progress standing cable row
Progress ball crunch
Regress/ progress prone ball dumbbell tricep extension
5. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Regress/ progress SL dumbbell scaption
Considerations for ball dumbbell row
Considerations for stability ball millitary press
Ladder Drills
6. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Shoulder Power
Regress/ progress SL barbell curl
Chest Stabilization
7. Make sure head rests comfortably on ball? ? stress on cervical spine.
Weight of MB for Ball MB pullover throw
Regress/ progress SL barbell curl
Considerations w/ barbell
Considerations w/ supine ball exercises
8. 1 leg - (core stabilization)
Considerations w/ back extension and cobra
Reactive Strength
Regress/ progress SL dumbbell scaption
Progress floor bridge
9. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Total body strength
Considerations for balance stabilization
Flexibility Power
Considerations for exercises in scapular plane
10. 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)
Progress floor bridge
Considerations for ball dumbbell row
Considerations for total body stabilization exercises
Regress/ pregress - Multiplanar step up to balance
11. Standing Cable row - Ball dumbbell row
Considerations for Ball MB pullover throw - woodchop throw.
Back Stabilization
Tricep Strength
Balance Power
12. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Progress ball back extension
Regress floor prone iso-ab
Considerations w/ supine ball exercises
Total body power
13. Two arm push press - Barbell clean
Total body power
Flexibility Power
Shoulder Power
Core Power
14. O Regression - On bench - Progression: Alt arms - One arm
Considerations w/ strength level shoulder press exercises
Regress/ progress Supine ball dumbbell tricep extension
Ladder Drills
Considerations MB scoop toss and MB side oblique throw
15. Single-leg Dumbbell Scaption - Seated stability ball military press
Weight of MB for Ball MB pullover throw
Considerations w/ back extension and cobra
Shoulder Stabilization
Considerations w/ barbell
16. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Core Stabilization
Tricep stabilization
Considerations w/ lunges
Progress ball crunch
17. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Shoulder Stabilization
Cone drills
Considerations for stability ball millitary press
Regress/ progress seated stability ball military press
18. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Core Stabilization
Regress floor prone iso-ab
Chest Stabilization
Leg Power
19. O Regression: Hand to... Knee - Shin - Foot
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL dumbbell scaption
Regress SL squat touchdown and SL romanian deadlift
Progress floor prone cobrao
20. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Total body power
Considerations for reactive strength exercises
Regress/ progress seated stability ball military press
Regress SL squat touchdown and SL romanian deadlift
21. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Considerations for stability ball millitary press
Considerations w/ lunges
Reactive Stabilization
22. 5-10% BW
Progress floor prone cobrao
Weight of MB for Ball MB pullover throw
Cone drills
Regress/ progress SL barbell curl
23. 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
Considerations for exercises in scapular plane
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ barbell
Considerations for balance stabilization
24. add rotation - (core strength)
Progress ball crunch
Reactive Power
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ lunges
25. 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)
Reactive Stabilization
Regress/ progress prone ball dumbbell tricep extension
Considerations for stability ball millitary press
Reactive Strength
26. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Considerations for stability ball millitary press
Cone drills
Considerations for Ball MB pullover throw - woodchop throw.
Bicep Strength
27. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Regress/progress standing cable row
Considerations for balance stabilization
Balance Strength
Considerations for total body stabilization exercises
28. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Regress/ progress Supine ball dumbbell tricep extension
Regress lunge to balance
Balance Power
Considerations w/ lunges
29. 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
Considerations w/ supine ball exercises
Considerations for exercises in scapular plane
Balance Strength
Regress SL squat touchdown and SL romanian deadlift
30. Ball MB pullover throw - Woodchop throw
Back Power
Total body stabilization
Regress floor prone iso-ab
Balance Strength
31. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Progress ball crunch
Regress/ progress prone ball dumbbell tricep extension
Regress/ pregress - Multiplanar step up to balance
Leg Power
32. 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
Reactive Power
Regress/ progress ball dumbbell row
Regress/ progress SL barbell curl
33. Seated two arm dumbbell biceps curl - Biceps curl machine
Balance stability
Considerations for seated lat pull-down
Tricep stabilization
Bicep Strength
34. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Regress/ progress ball squat
Regress floor prone iso-ab
Regress lunge to balance
35. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Regress/ progress prone ball dumbbell tricep extension
Considerations for seated lat pull-down
Regress/ progress SL barbell curl
Considerations w/ strength level shoulder press exercises
36. w/ assistance
Regress/ progress SL balance
Considerations w/ back extension and cobra
Chest Strength
Core Power
37. Ball MB pullover throw - Woodchop throw
Regress/ progress SL dumbbell curl
Core Strength
Regress/ progress ball dumbbell row
Back Power
38. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Regress/ progress ball squat
Regress/ progress seated stability ball military press
Progress ball back extension
39. O Regression: Hand to... Knee - Shin - Foot
Flexibility Strength
Regress SL squat touchdown and SL romanian deadlift
Ladder Drills
Regress lunge to balance
40. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Flexibility Stabilization
Progress floor bridge
Considerations MB scoop toss and MB side oblique throw
Considerations for Ball MB pullover throw - woodchop throw.
41. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Progress floor bridge
Core Power
Balance Power
Regress/ progress SL dumbbell scaption
42. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progression for proprioceptive modalities
Considerations for ball dumbbell row
Progress ball crunch
Regress/ pregress - Multiplanar step up to balance
43. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Consideration for tricep exercises
Considerations w/ standing cable row
Balance Power
Regress/ progress seated stability ball military press
44. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Regress/ progress SL dumbbell scaption
Considerations w/ supine ball exercises
Considerations for total body stabilization exercises
45. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Regress/ progress seated stability ball military press
Considerations w/ strength level shoulder press exercises
Total body strength
Balance Strength
46. 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 Ball MB pullover throw - woodchop throw.
Regress/ progress SL dumbbell scaption
Tricep Strength
Ladder Drills
47. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Flexibility Power
Bicep Strength
Regress/ progress ball dumbbell row
Balance stability
48. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ progress seated stability ball military press
Bicep Stabilization
Total body strength
Chest Power
49. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations w/ lunges
Regress/ progress ball squat
Regress/ pregress - Multiplanar step up to balance
Core Strength
50. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Flexibility Stabilization
Flexibility Strength
Balance stability
Reactive Strength