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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. Cable pushdown - Supine bench barbell triceps extension
Back Stabilization
Tricep Strength
Regress/ progress ball squat
Shoulder Strength
2. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Bicep Stabilization
Progress floor bridge
Regress/ progress SL dumbbell curl
Regress lunge to balance
3. 1 leg - (core stabilization)
Regress/ progress ball dumbbell row
Weight of MB for Ball MB pullover throw
Progress floor bridge
Regress SL squat touchdown and SL romanian deadlift
4. 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
Back Stabilization
Total body stabilization
Flexibility Strength
Balance stability
5. 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
Progress floor prone cobrao
Weight of MB for Ball MB pullover throw
Regress floor prone iso-ab
6. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Total body strength
Balance stability
Weight of MB for Ball MB pullover throw
Regress/ progress SL balance
7. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Balance Power
Leg Stabilization
Reactive Power
Considerations w/ strength level shoulder press exercises
8. Two arm push press - Barbell clean
Considerations MB scoop toss and MB side oblique throw
Total body power
Considerations for exercises in scapular plane
Bicep Strength
9. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Progress ball crunch
Regress/ progress ball dumbbell row
Considerations for seated lat pull-down
Considerations w/ strength level shoulder press exercises
10. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations w/ strength level shoulder press exercises
Regress/ progress SL barbell curl
Considerations for ball dumbbell row
Consideration for tricep exercises
11. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Regress/ pregress - Multiplanar step up to balance
Flexibility Stabilization
Core Stabilization
12. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for ball dumbbell row
Considerations w/ supine ball exercises
Considerations for seated cable row
Regress/ progress seated stability ball military press
13. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Regress floor prone iso-ab
Balance Strength
Leg Stabilization
Regress/ pregress - Multiplanar step up to balance
14. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Weight of MB for Ball MB pullover throw
Regress/ progress ball squat
Core Stabilization
Regress/ progress SL dumbbell scaption
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
Core Power
Regress/ progress Supine ball dumbbell tricep extension
Considerations for total body stabilization exercises
Considerations for reactive strength exercises
16. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Strength
Considerations w/ strength level shoulder press exercises
Reactive Strength
Considerations for balance stabilization
17. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Cone drills
Considerations w/ lunges
Ladder Drills
18. Two arm MB chest pass - Rotating chest pass
Chest Power
Tricep Strength
Regress/ progress SL balance
Progress floor bridge
19. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Regress/ progress SL dumbbell curl
Bicep Strength
Tricep stabilization
Consideration for tricep exercises
20. Squat Jump - Tuck Jump
Back Strength
Reactive Stabilization
Considerations for balance stabilization
Leg Power
21. Box step up
Balance stability
Regress/ progress SL dumbbell curl
Regress lunge to balance
Tricep Strength
22. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progression for proprioceptive modalities
Considerations for stability ball millitary press
Bicep Strength
Core Stabilization
23. Squat jump - Tuck jump - Butt kick - Power step up
Considerations for seated cable row
Regress/ progress SL balance
Reactive Strength
Reactive Power
24. Seated two arm dumbbell biceps curl - Biceps curl machine
Progress ball back extension
Progression for proprioceptive modalities
Bicep Strength
Progress floor bridge
25. 1 leg - (core stabilization)
Considerations w/ standing cable row
Total body strength
Considerations w/ lunges
Progress floor bridge
26. 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 stability ball millitary press
Regress/ progress seated stability ball military press
Considerations MB scoop toss and MB side oblique throw
Considerations for landing
27. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Total body strength
Reactive Stabilization
Tricep stabilization
Chest Stabilization
28. Standing Cable row - Ball dumbbell row
Considerations for seated lat pull-down
Back Stabilization
Core Power
Progress ball back extension
29. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Leg Power
Balance Strength
Considerations w/ strength level shoulder press exercises
Tricep stabilization
30. 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 for exercises in scapular plane
Regress lunge to balance
Flexibility Power
31. Single-leg Dumbbell Scaption - Seated stability ball military press
Shoulder Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Core Stabilization
Progression for proprioceptive modalities
32. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations for landing
Considerations for ball dumbbell row
Bicep Stabilization
Balance 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
Regress/ progress seated stability ball military press
Progress ball back extension
Regress/ progress SL balance
Flexibility Strength
34. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress ball dumbbell row
Cone drills
Regress/ progress Supine ball dumbbell tricep extension
Progression for proprioceptive modalities
35. dont hyper extend back
Progress ball crunch
Considerations w/ barbell
Considerations w/ back extension and cobra
Flexibility Power
36. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations for seated cable row
Progress floor bridge
Considerations w/ barbell
Tricep stabilization
37. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Total body power
Cone drills
Flexibility Strength
38. O Regression - Two legs - Progression: Proprioceptive modalities
Progression for proprioceptive modalities
Regress/ progress SL barbell curl
Weight of MB for Ball MB pullover throw
Regress lunge to balance
39. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Regress/ progress SL dumbbell scaption
Considerations for seated cable row
Regress/ progress SL barbell curl
40. allow shoulders to elevate
Progress floor bridge
Flexibility Power
Balance stability
Considerations w/ standing cable row
41. Flat (on bench) dumbbell chest press- Barbell bench press
Back Strength
Core Strength
Considerations w/ barbell
Chest Strength
42. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Core Power
Back Power
Leg Stabilization
Regress lunge to balance
43. O Regression: Hand to... Knee - Shin - Foot
Regress SL squat touchdown and SL romanian deadlift
Shoulder Power
Shoulder Power
Considerations for stability ball millitary press
44. Progress: 2 arm - 1 arm - alt arm
Considerations for Ball MB pullover throw - woodchop throw.
Consideration for tricep exercises
Progress floor prone cobrao
Flexibility Power
45. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Chest Stabilization
Considerations for seated cable row
Core Power
Regress/ progress SL dumbbell curl
46. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Balance stability
Shoulder Power
Progress ball crunch
47. Ball dumbbell chest press - Push up
Reactive Stabilization
Weight of MB for Ball MB pullover throw
Cone drills
Chest Stabilization
48. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress seated stability ball military press
Regress/progress standing cable row
Regress/ progress SL dumbbell curl
Flexibility Power
49. O Regression: Hand to... Knee - Shin - Foot
Considerations w/ barbell
Regress SL squat touchdown and SL romanian deadlift
Progress ball back extension
Leg Power
50. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Considerations for ball dumbbell row
Ladder Drills
Core Stabilization
Considerations MB scoop toss and MB side oblique throw