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