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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. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Total body strength
Regress SL squat touchdown and SL romanian deadlift
Progress floor prone cobrao
Progression for proprioceptive modalities
2. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Core Power
Shoulder Strength
Chest Power
Balance stability
3. 5-10% BW
Shoulder Stabilization
Balance Power
Considerations for seated lat pull-down
Weight of MB for Ball MB pullover throw
4. Squat Jump - Tuck Jump
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ standing cable row
Leg Power
Leg Stabilization
5. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Ladder Drills
Balance Power
Balance Power
Considerations MB scoop toss and MB side oblique throw
6. O Regression - On bench - Progression: Alt arms - One arm
Considerations for stability ball millitary press
Considerations MB scoop toss and MB side oblique throw
Shoulder Stabilization
Regress/ progress Supine ball dumbbell tricep extension
7. Standing Cable row - Ball dumbbell row
Weight of MB for Ball MB pullover throw
Back Stabilization
Cone drills
Regress/ progress seated stability ball military press
8. 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
Considerations w/ barbell
Considerations MB scoop toss and MB side oblique throw
Total body strength
9. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Considerations for reactive strength exercises
Leg Power
Progression for proprioceptive modalities
Leg Stabilization
10. Seated Cable row - Seated lat pull-down
Reactive Power
Back Strength
Chest Stabilization
Balance Strength
11. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Chest Strength
Considerations MB scoop toss and MB side oblique throw
Regress floor prone iso-ab
Chest Stabilization
12. dont hyper extend back
Regress/ progress ball squat
Considerations w/ back extension and cobra
Regress/ progress seated stability ball military press
Leg Strength
13. Box step up
Back Strength
Regress lunge to balance
Back Stabilization
Progress floor bridge
14. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Reactive Stabilization
Considerations w/ standing cable row
Leg Stabilization
15. Ball dumbbell chest press - Push up
Considerations w/ barbell
Regress floor prone iso-ab
Total body strength
Chest Stabilization
16. Ball MB pullover throw - Woodchop throw
Tricep Strength
Considerations for seated lat pull-down
Regress/ progress ball squat
Back Power
17. Medicine ball scoop toss - MB side oblique throw
Progress ball back extension
Shoulder Power
Flexibility Stabilization
Balance Power
18. Ball squat (chair height) - Multiplanar step up to balance:
Regress/ progress SL barbell curl
Core Strength
Leg Stabilization
Considerations for total body stabilization exercises
19. Squat jump - Tuck jump - Butt kick - Power step up
Considerations for reactive strength exercises
Considerations for exercises in scapular plane
Flexibility Strength
Reactive Strength
20. 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
Chest Strength
Flexibility Power
Flexibility Stabilization
Considerations for exercises in scapular plane
21. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Leg Power
Bicep Stabilization
Core Power
Regress/ progress Supine ball dumbbell tricep extension
22. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Chest Power
Considerations for balance stabilization
Reactive Strength
Shoulder Power
23. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Regress/ progress SL barbell curl
Flexibility Strength
Regress/ progress ball dumbbell row
Core Power
24. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Considerations w/ barbell
Considerations for landing
Regress/ progress SL dumbbell scaption
Balance stability
25. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Total body power
Considerations w/ lunges
Balance Power
26. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Considerations for reactive strength exercises
Back Power
Reactive Stabilization
Cone drills
27. Seated Cable row - Seated lat pull-down
Core Stabilization
Considerations for exercises in scapular plane
Bicep Stabilization
Back Strength
28. 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
Back Stabilization
Considerations for exercises in scapular plane
Core Strength
29. O Regression: Hand to... Knee - Shin - Foot
Regress lunge to balance
Consideration for tricep exercises
Considerations MB scoop toss and MB side oblique throw
Regress SL squat touchdown and SL romanian deadlift
30. 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
Tricep Strength
Core Stabilization
Regress/ progress prone ball dumbbell tricep extension
31. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Progress ball crunch
Back Strength
Regress/ progress ball dumbbell row
Chest Power
32. Ball dumbbell chest press - Push up
Shoulder Power
Tricep stabilization
Chest Stabilization
Back Strength
33. 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
Bicep Stabilization
Ladder Drills
Reactive Strength
34. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations w/ strength level shoulder press exercises
Core Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Leg Stabilization
35. 5-10% BW
Progress ball crunch
Weight of MB for Ball MB pullover throw
Considerations for Ball MB pullover throw - woodchop throw.
Chest Stabilization
36. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Core Power
Progress floor prone cobrao
Considerations for seated cable row
Regress SL squat touchdown and SL romanian deadlift
37. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Considerations for ball dumbbell row
Back Strength
Considerations for total body stabilization exercises
Core Stabilization
38. O Regression - On bench - Progression: Alt arms - One arm
Progress ball back extension
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress SL barbell curl
Leg Stabilization
39. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Reactive Power
Flexibility Strength
Progress floor bridge
Balance Power
40. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/ progress seated stability ball military press
Chest Strength
Regress/ progress SL balance
Leg Power
41. Cable pushdown - Supine bench barbell triceps extension
Progress floor bridge
Weight of MB for Ball MB pullover throw
Tricep Strength
Regress floor prone iso-ab
42. 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
Considerations MB scoop toss and MB side oblique throw
Core Power
Chest Strength
43. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Considerations for balance stabilization
Back Strength
Considerations for balance stabilization
Tricep stabilization
44. add rotation - (core strength)
Tricep stabilization
Regress/ progress seated stability ball military press
Cone drills
Progress ball crunch
45. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations w/ lunges
Back Strength
Regress/ progress Supine ball dumbbell tricep extension
Ladder Drills
46. Single-leg Dumbbell Scaption - Seated stability ball military press
Tricep stabilization
Considerations w/ supine ball exercises
Regress/ progress SL barbell curl
Shoulder Stabilization
47. Seated two arm dumbbell biceps curl - Biceps curl machine
Regress/ progress SL barbell curl
Bicep Strength
Tricep Strength
Considerations for seated cable row
48. 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
Considerations w/ supine ball exercises
Considerations w/ strength level shoulder press exercises
Considerations for seated cable row
49. Progress: 2 arm - 1 arm - alt arm
Core Strength
Considerations w/ strength level shoulder press exercises
Progress floor prone cobrao
Considerations w/ barbell
50. Single leg dumbbell curl - Single leg barbell curl
Shoulder Power
Cone drills
Bicep Stabilization
Regress SL squat touchdown and SL romanian deadlift
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