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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:
Considerations for balance stabilization
Core Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Leg Stabilization
2. Ball dumbbell chest press - Push up
Total body strength
Chest Stabilization
Tricep Strength
Core Strength
3. dont hyper extend back
Considerations w/ lunges
Shoulder Power
Considerations w/ back extension and cobra
Total body strength
4. Two arm push press - Barbell clean
Chest Stabilization
Total body power
Considerations for exercises in scapular plane
Regress/ progress SL dumbbell curl
5. 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)
Bicep Stabilization
Considerations for total body stabilization exercises
Balance Power
Leg Strength
6. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Regress lunge to balance
Considerations for landing
Reactive Strength
Reactive Power
7. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Flexibility Stabilization
Considerations w/ standing cable row
Considerations w/ back extension and cobra
Regress/ progress SL dumbbell curl
8. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Balance Strength
Regress/ progress prone ball dumbbell tricep extension
Considerations for ball dumbbell row
Regress/progress standing cable row
9. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Strength
Cone drills
Reactive Stabilization
Considerations for ball dumbbell row
10. Lunge to two-arm dumbbell press - Squat to two arm press
Considerations for balance stabilization
Total body strength
Considerations for landing
Reactive Power
11. add rotation - (core strength)
Progress ball back extension
Considerations for seated lat pull-down
Regress/progress standing cable row
Tricep Strength
12. 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
Balance Power
Reactive Strength
Regress/ progress SL balance
13. 1 leg - (core stabilization)
Ladder Drills
Progress floor bridge
Leg Strength
Regress SL squat touchdown and SL romanian deadlift
14. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for landing
Leg Stabilization
Regress floor prone iso-ab
15. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Reactive Strength
Considerations w/ lunges
Regress/ progress Supine ball dumbbell tricep extension
Considerations for seated cable row
16. 5-10% BW
Cone drills
Progress ball back extension
Flexibility Stabilization
Weight of MB for Ball MB pullover throw
17. 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
Considerations w/ strength level shoulder press exercises
Regress/ progress Supine ball dumbbell tricep extension
Reactive Strength
18. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ pregress - Multiplanar step up to balance
Total body stabilization
Considerations for landing
Regress/ progress SL dumbbell curl
19. O Regression: Hand to... Knee - Shin - Foot
Shoulder Strength
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress ball squat
Considerations w/ standing cable row
20. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Consideration for tricep exercises
Considerations w/ barbell
Reactive Stabilization
Cone drills
21. Make sure head rests comfortably on ball? ? stress on cervical spine.
Total body power
Regress/ progress Supine ball dumbbell tricep extension
Total body strength
Considerations w/ supine ball exercises
22. 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
Progression for proprioceptive modalities
Back Power
Reactive Stabilization
Flexibility Strength
23. Medicine ball scoop toss - MB side oblique throw
Progress floor bridge
Shoulder Power
Flexibility Stabilization
Considerations for landing
24. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Regress lunge to balance
Regress/ progress Supine ball dumbbell tricep extension
Progress ball back extension
Core Strength
25. Squat jump - Tuck jump - Butt kick - Power step up
Regress/ progress SL balance
Reactive Strength
Chest Strength
Considerations for ball dumbbell row
26. Ball squat (chair height) - Multiplanar step up to balance:
Shoulder Power
Leg Stabilization
Regress/ progress SL dumbbell curl
Progress ball back extension
27. Two arm MB chest pass - Rotating chest pass
Regress SL squat touchdown and SL romanian deadlift
Progress ball crunch
Tricep stabilization
Chest Power
28. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Core Stabilization
Considerations w/ supine ball exercises
Leg Stabilization
29. Two arm push press - Barbell clean
Regress/ pregress - Multiplanar step up to balance
Total body power
Back Power
Total body strength
30. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Flexibility Stabilization
Regress/ progress SL dumbbell scaption
Regress/ progress SL dumbbell curl
Bicep Stabilization
31. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Progress ball back extension
Total body stabilization
Tricep stabilization
32. Seated two arm dumbbell biceps curl - Biceps curl machine
Total body stabilization
Considerations for reactive strength exercises
Regress/progress standing cable row
Bicep Strength
33. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Regress/ progress SL dumbbell scaption
Progress ball crunch
Considerations for landing
Tricep stabilization
34. 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
Tricep stabilization
Considerations for reactive strength exercises
Reactive Strength
35. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Chest Strength
Progress ball crunch
Considerations w/ strength level shoulder press exercises
36. 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 prone ball dumbbell tricep extension
Regress/progress standing cable row
Reactive Stabilization
Back Stabilization
37. 5-10% BW
Total body power
Considerations w/ supine ball exercises
Weight of MB for Ball MB pullover throw
Considerations for Ball MB pullover throw - woodchop throw.
38. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Progress floor prone cobrao
Reactive Stabilization
Weight of MB for Ball MB pullover throw
39. 1 leg - (core stabilization)
Regress SL squat touchdown and SL romanian deadlift
Regress/progress standing cable row
Regress/ progress SL balance
Progress floor bridge
40. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations for seated cable row
Total body stabilization
Considerations w/ supine ball exercises
Regress/ pregress - Multiplanar step up to balance
41. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Back Power
Leg Strength
Flexibility Strength
Considerations MB scoop toss and MB side oblique throw
42. 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
Regress SL squat touchdown and SL romanian deadlift
Balance Power
Considerations for ball dumbbell row
Consideration for tricep exercises
43. w/ assistance
Regress lunge to balance
Regress/ progress SL balance
Reactive Strength
Chest Strength
44. Progress: 2 arm - 1 arm - alt arm
Balance Strength
Progress floor prone cobrao
Flexibility Power
Bicep Stabilization
45. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Back Power
Progress ball crunch
Regress/progress standing cable row
46. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Balance stability
Total body stabilization
Flexibility Power
Chest Power
47. 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
Progression for proprioceptive modalities
Considerations for landing
Back Stabilization
48. Ball MB pullover throw - Woodchop throw
Regress/ progress seated stability ball military press
Back Power
Bicep Stabilization
Flexibility Strength
49. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Back Strength
Tricep Strength
Considerations for balance stabilization
Reactive Strength
50. w/ assistance
Regress/ progress SL balance
Progression for proprioceptive modalities
Shoulder Stabilization
Core Stabilization