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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 - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Regress/ progress SL dumbbell curl
Considerations w/ back extension and cobra
Considerations for reactive strength exercises
2. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep Strength
Considerations for total body stabilization exercises
Tricep stabilization
Total body stabilization
3. Squat Jump - Tuck Jump
Total body power
Regress/ progress SL barbell curl
Shoulder Strength
Leg Power
4. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Total body stabilization
Tricep Strength
Regress/ progress SL dumbbell curl
Core Strength
5. add rotation - (core strength)
Progress ball back extension
Progress ball crunch
Regress/ progress SL barbell curl
Balance Strength
6. 5-10% BW
Regress/progress standing cable row
Regress/ progress ball squat
Weight of MB for Ball MB pullover throw
Considerations for Ball MB pullover throw - woodchop throw.
7. Static - Corrective - Autogenic inhibition - 1-3 sets - Hold 20-30 sec - Gastrocnemius- calf (hands on wall) - Kneeling hip flexor - Standing psoas - Standing adductor (looks like side lunge) - Pectoral wall - Lat ball - Upper trap/ scalene
Regress/ progress SL balance
Flexibility Stabilization
Core Stabilization
Considerations for exercises in scapular plane
8. 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)
Chest Strength
Regress/ pregress - Multiplanar step up to balance
Considerations for total body stabilization exercises
Flexibility Strength
9. add rotation - (core strength)
Progress ball crunch
Shoulder Stabilization
Considerations for seated lat pull-down
Considerations for reactive strength exercises
10. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Back Power
Regress/ progress SL balance
Considerations w/ lunges
Balance Strength
11. 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/ progress SL dumbbell curl
Balance Strength
Total body power
Regress lunge to balance
12. 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
Back Power
Regress/ progress seated stability ball military press
Chest Stabilization
Considerations for exercises in scapular plane
13. Seated dumbbell shoulder press - Seated shoulder press machine
Balance stability
Considerations for total body stabilization exercises
Shoulder Strength
Considerations for total body stabilization exercises
14. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Reactive Stabilization
Leg Stabilization
Regress/ progress ball squat
15. Ball squat (chair height) - Multiplanar step up to balance:
Regress floor prone iso-ab
Leg Stabilization
Regress/ progress ball dumbbell row
Bicep Strength
16. 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/ pregress - Multiplanar step up to balance
Considerations for balance stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Core Power
17. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations for total body stabilization exercises
Considerations for balance stabilization
Total body stabilization
Leg Stabilization
18. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/ pregress - Multiplanar step up to balance
Considerations for reactive strength exercises
Considerations for total body stabilization exercises
Chest Strength
19. Standing Cable row - Ball dumbbell row
Back Stabilization
Bicep Strength
Core Power
Flexibility Strength
20. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Considerations for exercises in scapular plane
Total body strength
Considerations w/ barbell
21. 1 leg - (core stabilization)
Shoulder Strength
Progress floor bridge
Cone drills
Considerations for seated lat pull-down
22. Single leg dumbbell curl - Single leg barbell curl
Consideration for tricep exercises
Core Strength
Bicep Stabilization
Cone drills
23. Medicine ball scoop toss - MB side oblique throw
Considerations for ball dumbbell row
Regress/ progress SL dumbbell curl
Shoulder Power
Regress/ progress SL barbell curl
24. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Leg Strength
Back Strength
Considerations for total body stabilization exercises
25. allow shoulders to elevate
Considerations w/ standing cable row
Total body strength
Flexibility Power
Regress/ progress ball squat
26. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Tricep stabilization
Bicep Strength
Flexibility Stabilization
27. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Balance stability
Shoulder Power
Regress lunge to balance
Considerations MB scoop toss and MB side oblique throw
28. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Tricep stabilization
Progress ball back extension
Considerations for seated cable row
Balance Strength
29. w/ assistance
Considerations for reactive strength exercises
Regress/ progress SL balance
Progress floor bridge
Considerations for total body stabilization exercises
30. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Tricep Strength
Back Stabilization
Regress/ pregress - Multiplanar step up to balance
Total body stabilization
31. Seated two arm dumbbell biceps curl - Biceps curl machine
Chest Power
Considerations for seated lat pull-down
Bicep Strength
Considerations for landing
32. dont hyper extend back
Considerations w/ back extension and cobra
Balance Strength
Considerations for ball dumbbell row
Considerations w/ strength level shoulder press exercises
33. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Chest Stabilization
Considerations for seated lat pull-down
Ladder Drills
Regress lunge to balance
34. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Tricep Strength
Progress floor prone cobrao
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for ball dumbbell row
35. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Regress/ progress SL barbell curl
Reactive Power
Shoulder Strength
Progression for proprioceptive modalities
36. 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
Flexibility Power
Considerations for balance stabilization
Regress/ progress prone ball dumbbell tricep extension
37. Cable pushdown - Supine bench barbell triceps extension
Chest Power
Considerations for reactive strength exercises
Tricep Strength
Progress floor bridge
38. Single-leg Dumbbell Scaption - Seated stability ball military press
Considerations for seated cable row
Considerations for exercises in scapular plane
Shoulder Stabilization
Considerations for stability ball millitary press
39. 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 barbell curl
Flexibility Power
Regress/ progress ball dumbbell row
Regress/ progress SL dumbbell scaption
40. Box step up
Progress floor prone cobrao
Regress/ progress SL balance
Reactive Strength
Regress lunge to balance
41. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations MB scoop toss and MB side oblique throw
Core Stabilization
Considerations for exercises in scapular plane
Tricep Strength
42. May need to hold stability ball for some people- allow head forward (keep cervical spine neutral) or back arch. - Shoulders externally rotated w/ scapula in retracted and depressed position. ( Shoulder stabilization lvl)
Chest Strength
Considerations for stability ball millitary press
Regress/ progress SL dumbbell curl
Balance stability
43. w/ assistance
Regress/ progress SL dumbbell curl
Tricep stabilization
Regress/ progress SL balance
Core Strength
44. 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 lunge to balance
Regress/ progress SL dumbbell curl
Leg Stabilization
Flexibility Strength
45. O Regression: Hand to... Knee - Shin - Foot
Considerations for balance stabilization
Considerations for total body stabilization exercises
Flexibility Power
Regress SL squat touchdown and SL romanian deadlift
46. O Regression: Hand to... Knee - Shin - Foot
Regress lunge to balance
Flexibility Power
Regress SL squat touchdown and SL romanian deadlift
Reactive Strength
47. Ball MB pullover throw - Woodchop throw
Leg Power
Back Power
Total body power
Considerations for reactive strength exercises
48. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Considerations w/ back extension and cobra
Considerations for exercises in scapular plane
Progress floor bridge
49. Seated Cable row - Seated lat pull-down
Regress/ progress SL barbell curl
Flexibility Stabilization
Back Strength
Regress/ progress seated stability ball military press
50. Two arm MB chest pass - Rotating chest pass
Considerations for seated cable row
Chest Power
Bicep Stabilization
Considerations for exercises in scapular plane