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