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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. 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
Weight of MB for Ball MB pullover throw
Leg Power
Regress/ pregress - Multiplanar step up to balance
2. add rotation - (core strength)
Bicep Strength
Balance Strength
Chest Stabilization
Progress ball crunch
3. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Progress ball back extension
Regress/ progress SL dumbbell curl
Regress/ progress SL dumbbell scaption
Chest Strength
4. add rotation - (core strength)
Progress ball crunch
Total body stabilization
Progress ball back extension
Considerations for balance stabilization
5. Progress: 2 arm - 1 arm - alt arm
Considerations for seated cable row
Progress floor prone cobrao
Consideration for tricep exercises
Considerations for Ball MB pullover throw - woodchop throw.
6. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Considerations for ball dumbbell row
Back Strength
Considerations w/ lunges
7. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations for exercises in scapular plane
Regress/ progress SL dumbbell scaption
Total body strength
Core Strength
8. w/ assistance
Regress/ progress SL balance
Flexibility Stabilization
Balance stability
Core Strength
9. Seated Cable row - Seated lat pull-down
Chest Power
Back Strength
Leg Stabilization
Back Power
10. Box step up
Regress SL squat touchdown and SL romanian deadlift
Bicep Stabilization
Regress lunge to balance
Regress/ progress SL dumbbell scaption
11. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Balance stability
Progress floor prone cobrao
Balance Power
12. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Considerations for seated cable row
Regress floor prone iso-ab
Shoulder Stabilization
13. O Regression: Hand to... Knee - Shin - Foot
Chest Strength
Regress SL squat touchdown and SL romanian deadlift
Considerations for seated lat pull-down
Considerations w/ barbell
14. 1 leg - (core stabilization)
Bicep Strength
Reactive Stabilization
Considerations w/ back extension and cobra
Progress floor bridge
15. Cable pushdown - Supine bench barbell triceps extension
Balance stability
Tricep Strength
Shoulder Stabilization
Progress ball back extension
16. Flat (on bench) dumbbell chest press- Barbell bench press
Progress floor prone cobrao
Considerations for seated cable row
Chest Strength
Regress/ progress SL balance
17. 5-10% BW
Shoulder Power
Regress/ progress SL barbell curl
Core Power
Weight of MB for Ball MB pullover throw
18. Squat Jump - Tuck Jump
Considerations MB scoop toss and MB side oblique throw
Leg Strength
Leg Power
Bicep Stabilization
19. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Regress/ progress SL barbell curl
Ladder Drills
Considerations for stability ball millitary press
Core Strength
20. Progress: 2 arm - 1 arm - alt arm
Considerations for Ball MB pullover throw - woodchop throw.
Progress floor bridge
Regress/ progress ball squat
Progress floor prone cobrao
21. Squat Jump - Tuck Jump
Considerations w/ strength level shoulder press exercises
Flexibility Strength
Reactive Strength
Leg Power
22. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Considerations for seated cable row
Core Power
Regress/ progress SL dumbbell curl
Regress/ progress seated stability ball military press
23. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Regress/ progress seated stability ball military press
Reactive Strength
Considerations MB scoop toss and MB side oblique throw
Considerations w/ back extension and cobra
24. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Chest Stabilization
Regress/ progress prone ball dumbbell tricep extension
Regress/ pregress - Multiplanar step up to balance
Total body power
25. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Regress/ pregress - Multiplanar step up to balance
Chest Strength
Back Power
26. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Considerations MB scoop toss and MB side oblique throw
Progress floor bridge
Shoulder Stabilization
27. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Reactive Stabilization
Regress/ progress ball dumbbell row
Balance Strength
Regress/ progress SL balance
28. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for balance stabilization
Shoulder Strength
Considerations w/ barbell
Regress/ progress ball squat
29. Two arm MB chest pass - Rotating chest pass
Considerations for total body stabilization exercises
Back Power
Shoulder Stabilization
Chest Power
30. Seated two arm dumbbell biceps curl - Biceps curl machine
Considerations for Ball MB pullover throw - woodchop throw.
Considerations MB scoop toss and MB side oblique throw
Bicep Strength
Considerations for reactive strength exercises
31. Cable pushdown - Supine bench barbell triceps extension
Reactive Stabilization
Tricep Strength
Considerations for seated cable row
Progression for proprioceptive modalities
32. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Reactive Strength
Considerations for seated lat pull-down
Tricep stabilization
33. allow shoulders to elevate
Regress/ progress Supine ball dumbbell tricep extension
Regress lunge to balance
Considerations w/ standing cable row
Total body stabilization
34. Flat (on bench) dumbbell chest press- Barbell bench press
Considerations for exercises in scapular plane
Balance Strength
Shoulder Stabilization
Chest Strength
35. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Ladder Drills
Bicep Stabilization
Regress/ progress SL dumbbell curl
Core Stabilization
36. Medicine ball scoop toss - MB side oblique throw
Regress/ progress SL balance
Considerations w/ lunges
Flexibility Stabilization
Shoulder Power
37. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ progress SL dumbbell scaption
Total body strength
Reactive Stabilization
Regress/ progress ball squat
38. O Regression: Hand to... Knee - Shin - Foot
Chest Power
Regress SL squat touchdown and SL romanian deadlift
Considerations for seated cable row
Back Power
39. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Cone drills
Leg Power
Progress ball back extension
40. 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 w/ back extension and cobra
Considerations for landing
Ladder Drills
Weight of MB for Ball MB pullover throw
41. 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 w/ barbell
Considerations for exercises in scapular plane
Regress floor prone iso-ab
Progress floor bridge
42. 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)
Back Power
Considerations w/ back extension and cobra
Regress/ progress seated stability ball military press
Considerations for total body stabilization exercises
43. w/ assistance
Flexibility Stabilization
Regress/ progress SL barbell curl
Regress/ progress SL balance
Chest Stabilization
44. Make sure head rests comfortably on ball? ? stress on cervical spine.
Consideration for tricep exercises
Progress floor prone cobrao
Considerations w/ supine ball exercises
Total body power
45. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Weight of MB for Ball MB pullover throw
Reactive Power
Regress/ progress SL barbell curl
Shoulder Strength
46. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Progression for proprioceptive modalities
Core Strength
Progress floor bridge
47. Single-leg Dumbbell Scaption - Seated stability ball military press
Chest Strength
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress ball squat
Shoulder Stabilization
48. Seated dumbbell shoulder press - Seated shoulder press machine
Consideration for tricep exercises
Back Stabilization
Flexibility Strength
Shoulder Strength
49. Single-leg Dumbbell Scaption - Seated stability ball military press
Regress/ progress SL barbell curl
Flexibility Strength
Shoulder Stabilization
Leg Stabilization
50. Ball squat (chair height) - Multiplanar step up to balance:
Considerations for ball dumbbell row
Balance stability
Leg Stabilization
Regress/ progress seated stability ball military press