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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. Ball squat (chair height) - Multiplanar step up to balance:
Chest Power
Flexibility Power
Leg Stabilization
Considerations w/ strength level shoulder press exercises
2. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Bicep Strength
Regress/ progress SL barbell curl
Regress/ progress SL dumbbell scaption
Consideration for tricep exercises
3. 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
Considerations for seated cable row
Shoulder Stabilization
Back Stabilization
4. add rotation - (core strength)
Regress/ progress seated stability ball military press
Progress ball back extension
Considerations for landing
Reactive Strength
5. Flat (on bench) dumbbell chest press- Barbell bench press
Flexibility Strength
Progress ball back extension
Chest Strength
Tricep stabilization
6. Cable pushdown - Supine bench barbell triceps extension
Considerations for seated lat pull-down
Regress/progress standing cable row
Tricep Strength
Ladder Drills
7. 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
Considerations w/ back extension and cobra
Core Strength
8. 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
Core Stabilization
Considerations for seated lat pull-down
Considerations for reactive strength exercises
Considerations for total body stabilization exercises
9. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Progression for proprioceptive modalities
Regress floor prone iso-ab
Regress floor prone iso-ab
Regress/ progress ball squat
10. O Regression: Hand to... Knee - Shin - Foot
Regress SL squat touchdown and SL romanian deadlift
Considerations MB scoop toss and MB side oblique throw
Chest Stabilization
Total body stabilization
11. 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
Considerations for seated cable row
Considerations for seated lat pull-down
Regress/ progress prone ball dumbbell tricep extension
12. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Bicep Stabilization
Balance Power
Regress SL squat touchdown and SL romanian deadlift
Regress SL squat touchdown and SL romanian deadlift
13. allow shoulders to elevate
Back Power
Considerations w/ standing cable row
Tricep Strength
Regress/progress standing cable row
14. 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.
Progress ball crunch
Considerations for seated cable row
Considerations for landing
Chest Strength
15. 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 standing cable row
Core Strength
Regress/ progress SL barbell curl
Weight of MB for Ball MB pullover throw
16. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Balance stability
Flexibility Power
Cone drills
17. 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 landing
Flexibility Power
Leg Stabilization
Reactive Strength
18. Squat jump - Tuck jump - Butt kick - Power step up
Chest Stabilization
Shoulder Strength
Back Power
Reactive Strength
19. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Progress ball crunch
Considerations for stability ball millitary press
Consideration for tricep exercises
20. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Progression for proprioceptive modalities
Reactive Power
Total body power
Progression for proprioceptive modalities
21. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations for ball dumbbell row
Total body power
Reactive Strength
Considerations for Ball MB pullover throw - woodchop throw.
22. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Shoulder Strength
Considerations w/ standing cable row
Reactive Power
23. 5-10% BW
Weight of MB for Ball MB pullover throw
Balance Strength
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress prone ball dumbbell tricep extension
24. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Total body stabilization
Regress lunge to balance
Ladder Drills
Shoulder Strength
25. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Regress lunge to balance
Back Strength
Tricep Strength
26. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Core Strength
Considerations w/ barbell
Considerations w/ lunges
27. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Balance Power
Regress/ progress SL dumbbell curl
Regress/ progress SL barbell curl
Back Strength
28. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Back Stabilization
Bicep Strength
Cone drills
Considerations MB scoop toss and MB side oblique throw
29. Ball dumbbell chest press - Push up
Leg Stabilization
Total body stabilization
Regress/ progress SL dumbbell curl
Chest Stabilization
30. 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
Considerations w/ barbell
Considerations for seated cable row
Shoulder Power
31. 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
Flexibility Stabilization
Considerations for stability ball millitary press
Considerations for total body stabilization exercises
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
Ladder Drills
Total body stabilization
Bicep Strength
Flexibility Stabilization
33. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Flexibility Stabilization
Leg Strength
Considerations for seated lat pull-down
34. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Considerations for exercises in scapular plane
Flexibility Stabilization
Progress floor bridge
35. Squat Jump - Tuck Jump
Bicep Stabilization
Leg Power
Leg Strength
Regress/ progress SL dumbbell scaption
36. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations for landing
Considerations for reactive strength exercises
Tricep stabilization
Considerations MB scoop toss and MB side oblique throw
37. Squat Jump - Tuck Jump
Weight of MB for Ball MB pullover throw
Leg Power
Considerations for total body stabilization exercises
Core Stabilization
38. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Considerations for seated cable row
Core Stabilization
Consideration for tricep exercises
Flexibility Strength
39. O Regression: Hand to... Knee - Shin - Foot
Back Power
Regress SL squat touchdown and SL romanian deadlift
Progress ball back extension
Leg Strength
40. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Chest Stabilization
Progress ball back extension
Regress SL squat touchdown and SL romanian deadlift
41. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations for seated lat pull-down
Flexibility Stabilization
Considerations w/ strength level shoulder press exercises
Total body strength
42. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress Supine ball dumbbell tricep extension
Back Strength
Regress/ progress seated stability ball military press
Considerations for seated lat pull-down
43. dont hyper extend back
Considerations w/ strength level shoulder press exercises
Considerations w/ standing cable row
Core Stabilization
Considerations w/ back extension and cobra
44. Box step up
Cone drills
Regress lunge to balance
Regress SL squat touchdown and SL romanian deadlift
Bicep Stabilization
45. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Regress lunge to balance
Cone drills
Considerations w/ lunges
Regress/ progress Supine ball dumbbell tricep extension
46. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations w/ back extension and cobra
Flexibility Stabilization
Chest Strength
Considerations for balance stabilization
47. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ progress ball squat
Regress/progress standing cable row
Core Stabilization
Total body strength
48. Medicine ball scoop toss - MB side oblique throw
Considerations w/ strength level shoulder press exercises
Shoulder Power
Chest Power
Chest Power
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
Flexibility Power
Regress/progress standing cable row
Progress floor bridge
Progress floor bridge
50. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Considerations for exercises in scapular plane
Leg Strength
Regress floor prone iso-ab
Balance Strength