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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. Single leg dumbbell curl - Single leg barbell curl
Flexibility Stabilization
Leg Stabilization
Regress/ progress ball squat
Bicep Stabilization
2. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Shoulder Stabilization
Regress SL squat touchdown and SL romanian deadlift
Ladder Drills
Considerations for seated cable row
3. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ supine ball exercises
Regress/ progress ball dumbbell row
Considerations MB scoop toss and MB side oblique throw
4. Squat Jump - Tuck Jump
Reactive Power
Considerations w/ lunges
Progression for proprioceptive modalities
Leg Power
5. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Leg Power
Regress/ progress ball squat
Balance stability
Reactive Power
6. 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
Back Stabilization
Considerations w/ standing cable row
Chest Stabilization
7. 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
Leg Strength
Leg Stabilization
Leg Strength
8. 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
Shoulder Strength
Considerations for seated cable row
Regress/ progress SL balance
Flexibility Stabilization
9. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Total body power
Regress/ progress SL dumbbell curl
Considerations w/ standing cable row
Regress/ pregress - Multiplanar step up to balance
10. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Shoulder Power
Core Stabilization
Progress ball crunch
Chest Strength
11. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Tricep Strength
Cone drills
Considerations for ball dumbbell row
Regress/ progress SL dumbbell curl
12. 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
Total body strength
Considerations MB scoop toss and MB side oblique throw
Flexibility Power
Balance stability
13. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Leg Stabilization
Ladder Drills
Considerations for reactive strength exercises
Progress floor prone cobrao
14. 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)
Considerations for seated cable row
Core Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for stability ball millitary press
15. 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
Cone drills
Considerations for reactive strength exercises
Considerations for balance stabilization
Leg Power
16. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Regress/ pregress - Multiplanar step up to balance
Leg Power
Considerations for seated cable row
17. 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
Back Power
Considerations for exercises in scapular plane
Regress/progress standing cable row
Back Strength
18. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Progress ball crunch
Regress lunge to balance
Back Strength
19. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Total body power
Core Power
Regress/ pregress - Multiplanar step up to balance
Bicep Strength
20. Ball squat (chair height) - Multiplanar step up to balance:
Regress/ progress ball dumbbell row
Progress ball back extension
Leg Stabilization
Consideration for tricep exercises
21. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Progress ball back extension
Considerations w/ barbell
Regress/ progress SL balance
Considerations w/ standing cable row
22. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations for reactive strength exercises
Reactive Stabilization
Back Strength
Total body stabilization
23. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Leg Power
Regress/ progress prone ball dumbbell tricep extension
Considerations for landing
Considerations for total body stabilization exercises
24. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress SL balance
Back Strength
Regress/ progress ball squat
Balance Power
25. 5-10% BW
Progress ball crunch
Regress/progress standing cable row
Weight of MB for Ball MB pullover throw
Regress/ progress SL barbell curl
26. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Chest Power
Considerations for ball dumbbell row
Consideration for tricep exercises
Flexibility Strength
27. 5-10% BW
Weight of MB for Ball MB pullover throw
Back Power
Flexibility Power
Regress/ progress SL dumbbell curl
28. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Ladder Drills
Regress/ progress ball dumbbell row
Regress/ progress prone ball dumbbell tricep extension
Weight of MB for Ball MB pullover throw
29. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Core Stabilization
Considerations for seated cable row
Back Strength
Regress floor prone iso-ab
30. 1 leg - (core stabilization)
Back Strength
Back Strength
Regress floor prone iso-ab
Progress floor bridge
31. 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 Power
Balance Strength
Flexibility Strength
Shoulder Stabilization
32. Squat Jump - Tuck Jump
Cone drills
Reactive Power
Flexibility Power
Leg Power
33. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Leg Strength
Cone drills
Core Stabilization
Progress ball back extension
34. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Leg Power
Tricep stabilization
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ barbell
35. Ball MB pullover throw - Woodchop throw
Considerations for ball dumbbell row
Back Power
Flexibility Power
Balance Strength
36. O Regression - On bench - Progression: Alt arms - One arm
Leg Stabilization
Cone drills
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ strength level shoulder press exercises
37. 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 Power
Flexibility Strength
Consideration for tricep exercises
Back Stabilization
38. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Balance stability
Considerations w/ lunges
Cone drills
39. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations for landing
Considerations for Ball MB pullover throw - woodchop throw.
Progress floor prone cobrao
Ladder Drills
40. allow shoulders to elevate
Considerations w/ standing cable row
Core Strength
Weight of MB for Ball MB pullover throw
Considerations for seated cable row
41. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Back Stabilization
Progress floor prone cobrao
Reactive Strength
42. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Back Power
Regress/ progress seated stability ball military press
Tricep stabilization
43. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Regress/ progress prone ball dumbbell tricep extension
Core Power
Shoulder Stabilization
44. dont hyper extend back
Considerations MB scoop toss and MB side oblique throw
Considerations w/ back extension and cobra
Reactive Stabilization
Regress lunge to balance
45. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Flexibility Power
Considerations w/ supine ball exercises
Shoulder Strength
46. Flat (on bench) dumbbell chest press- Barbell bench press
Considerations for landing
Balance Strength
Chest Strength
Balance stability
47. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Consideration for tricep exercises
Core Power
Flexibility Stabilization
Progress floor bridge
48. Single-leg Dumbbell Scaption - Seated stability ball military press
Core Stabilization
Considerations w/ barbell
Ladder Drills
Shoulder Stabilization
49. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Balance stability
Regress/progress standing cable row
Considerations w/ supine ball exercises
Regress/ progress ball dumbbell row
50. Seated two arm dumbbell biceps curl - Biceps curl machine
Considerations for ball dumbbell row
Bicep Strength
Core Power
Considerations MB scoop toss and MB side oblique throw