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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. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Chest Power
Progress ball crunch
Regress/ progress seated stability ball military press
Core Power
2. Squat jump - Tuck jump - Butt kick - Power step up
Considerations for reactive strength exercises
Shoulder Power
Reactive Strength
Considerations for stability ball millitary press
3. Seated two arm dumbbell biceps curl - Biceps curl machine
Considerations w/ barbell
Bicep Strength
Regress/ progress SL barbell curl
Considerations for Ball MB pullover throw - woodchop throw.
4. Seated dumbbell shoulder press - Seated shoulder press machine
Back Stabilization
Shoulder Strength
Considerations w/ lunges
Leg Strength
5. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Regress/progress standing cable row
Weight of MB for Ball MB pullover throw
Bicep Strength
6. Ball squat (chair height) - Multiplanar step up to balance:
Leg Power
Leg Stabilization
Flexibility Power
Considerations for balance stabilization
7. allow shoulders to elevate
Considerations for exercises in scapular plane
Considerations w/ standing cable row
Progress floor prone cobrao
Considerations w/ supine ball exercises
8. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Flexibility Strength
Chest Stabilization
Regress SL squat touchdown and SL romanian deadlift
Core Stabilization
9. add rotation - (core strength)
Considerations MB scoop toss and MB side oblique throw
Progress ball crunch
Considerations for total body stabilization exercises
Reactive Stabilization
10. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Progress floor prone cobrao
Flexibility Power
Bicep Stabilization
11. 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)
Core Stabilization
Considerations for total body stabilization exercises
Core Strength
Regress/ progress SL barbell curl
12. Seated dumbbell shoulder press - Seated shoulder press machine
Reactive Stabilization
Regress lunge to balance
Shoulder Strength
Considerations w/ lunges
13. add rotation - (core strength)
Progress ball back extension
Regress lunge to balance
Regress/ progress ball dumbbell row
Core Power
14. Single-leg Dumbbell Scaption - Seated stability ball military press
Regress/ progress SL dumbbell curl
Considerations for reactive strength exercises
Bicep Strength
Shoulder Stabilization
15. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Bicep Strength
Regress/ progress seated stability ball military press
Considerations for landing
Chest Power
16. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Regress/ progress SL dumbbell scaption
Weight of MB for Ball MB pullover throw
Regress/ progress ball dumbbell row
17. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Weight of MB for Ball MB pullover throw
Leg Power
Leg Strength
Regress/ progress SL barbell curl
18. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ supine ball exercises
Reactive Power
Shoulder Power
19. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations for balance stabilization
Regress/ pregress - Multiplanar step up to balance
Back Power
Balance Power
20. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Back Power
Considerations for ball dumbbell row
Shoulder Power
21. Standing Cable row - Ball dumbbell row
Considerations for exercises in scapular plane
Leg Power
Back Stabilization
Balance Strength
22. 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
Reactive Stabilization
Flexibility Stabilization
Progress ball back extension
Balance Power
23. w/ assistance
Regress/ pregress - Multiplanar step up to balance
Considerations for stability ball millitary press
Regress/ progress SL balance
Reactive Stabilization
24. Seated Cable row - Seated lat pull-down
Shoulder Power
Progress ball crunch
Cone drills
Back Strength
25. O Regression - Two legs - Progression: Proprioceptive modalities
Considerations for ball dumbbell row
Shoulder Power
Regress/ progress SL barbell curl
Leg Strength
26. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Considerations for total body stabilization exercises
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress ball squat
27. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Core Strength
Reactive Strength
Core Stabilization
Regress floor prone iso-ab
28. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Regress lunge to balance
Considerations w/ barbell
Shoulder Strength
29. Cable pushdown - Supine bench barbell triceps extension
Considerations w/ standing cable row
Balance Power
Considerations w/ standing cable row
Tricep Strength
30. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Bicep Stabilization
Progress floor bridge
Tricep stabilization
Regress/ progress seated stability ball military press
31. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Total body power
Considerations for seated lat pull-down
Regress/ progress ball squat
Considerations w/ supine ball exercises
32. 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)
Considerations for total body stabilization exercises
Considerations w/ standing cable row
Regress/progress standing cable row
Consideration for tricep exercises
33. Ball MB pullover throw - Woodchop throw
Core Power
Regress/ progress prone ball dumbbell tricep extension
Back Power
Reactive Stabilization
34. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Consideration for tricep exercises
Considerations for seated cable row
Core Strength
35. 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
Core Power
Regress lunge to balance
Regress/ progress SL barbell curl
Considerations for exercises in scapular plane
36. Two arm MB chest pass - Rotating chest pass
Considerations w/ standing cable row
Considerations for seated lat pull-down
Chest Power
Back Power
37. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Considerations w/ lunges
Regress/ progress ball dumbbell row
Flexibility Power
38. Ball MB pullover throw - Woodchop throw
Chest Power
Back Power
Regress/ pregress - Multiplanar step up to balance
Leg Stabilization
39. 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
Shoulder Power
Progress floor prone cobrao
Considerations for stability ball millitary press
Flexibility Strength
40. 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
Regress/ progress ball dumbbell row
Chest Strength
Progression for proprioceptive modalities
41. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations w/ standing cable row
Considerations for seated lat pull-down
Regress/ progress SL balance
Leg Stabilization
42. 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
Bicep Strength
Considerations for exercises in scapular plane
Tricep stabilization
43. 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)
Considerations for stability ball millitary press
Considerations for seated lat pull-down
Tricep stabilization
Regress/ progress SL balance
44. dont hyper extend back
Regress SL squat touchdown and SL romanian deadlift
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for ball dumbbell row
Considerations w/ back extension and cobra
45. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Core Power
Flexibility Power
Considerations w/ strength level shoulder press exercises
Back Strength
46. Single-leg Dumbbell Scaption - Seated stability ball military press
Considerations w/ back extension and cobra
Bicep Stabilization
Ladder Drills
Shoulder Stabilization
47. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for balance stabilization
Total body stabilization
Regress/ progress SL balance
Leg Stabilization
48. Squat Jump - Tuck Jump
Considerations w/ standing cable row
Leg Power
Flexibility Stabilization
Regress/ progress SL balance
49. 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 for balance stabilization
Progress floor prone cobrao
Considerations for reactive strength exercises
50. 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
Regress/progress standing cable row
Progress ball back extension
Tricep Strength
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