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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. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Chest Strength
Regress/ progress seated stability ball military press
Regress lunge to balance
2. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Considerations for balance stabilization
Progress ball back extension
Regress/ progress seated stability ball military press
Considerations w/ lunges
3. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Core Power
Regress/ progress prone ball dumbbell tricep extension
Back Stabilization
Progress ball crunch
4. 5-10% BW
Core Strength
Regress/ progress SL dumbbell scaption
Weight of MB for Ball MB pullover throw
Flexibility Power
5. 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
Progress ball back extension
Considerations for balance stabilization
Progress ball crunch
6. dont hyper extend back
Considerations for balance stabilization
Considerations w/ back extension and cobra
Tricep stabilization
Shoulder Strength
7. Ball dumbbell chest press - Push up
Regress/ progress ball dumbbell row
Back Power
Total body stabilization
Chest Stabilization
8. O Regression - On bench - Progression: Alt arms - One arm
Considerations for seated lat pull-down
Shoulder Strength
Leg Power
Regress/ progress Supine ball dumbbell tricep extension
9. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Shoulder Power
Weight of MB for Ball MB pullover throw
Regress/progress standing cable row
Leg Strength
10. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Regress SL squat touchdown and SL romanian deadlift
Ladder Drills
Considerations for seated lat pull-down
11. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Regress/ progress ball dumbbell row
Core Stabilization
Considerations for stability ball millitary press
Considerations for stability ball millitary press
12. add rotation - (core strength)
Shoulder Stabilization
Considerations for total body stabilization exercises
Regress/ pregress - Multiplanar step up to balance
Progress ball crunch
13. Make sure head rests comfortably on ball? ? stress on cervical spine.
Leg Power
Considerations w/ standing cable row
Considerations w/ supine ball exercises
Regress/ progress ball dumbbell row
14. Seated two arm dumbbell biceps curl - Biceps curl machine
Reactive Stabilization
Balance Power
Bicep Strength
Balance stability
15. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Shoulder Stabilization
Back Strength
Regress/ progress SL barbell curl
16. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progression for proprioceptive modalities
Weight of MB for Ball MB pullover throw
Chest Stabilization
Regress/ progress ball squat
17. Seated Cable row - Seated lat pull-down
Balance stability
Back Strength
Considerations w/ barbell
Flexibility Stabilization
18. w/ assistance
Regress SL squat touchdown and SL romanian deadlift
Considerations for ball dumbbell row
Shoulder Stabilization
Regress/ progress SL balance
19. 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
Considerations w/ lunges
Flexibility Power
Shoulder Stabilization
Progress floor bridge
20. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Flexibility Power
Total body stabilization
Weight of MB for Ball MB pullover throw
Balance stability
21. Cable pushdown - Supine bench barbell triceps extension
Considerations MB scoop toss and MB side oblique throw
Tricep Strength
Leg Stabilization
Regress/progress standing cable row
22. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Considerations w/ lunges
Considerations MB scoop toss and MB side oblique throw
Regress/ progress ball squat
Tricep stabilization
23. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Weight of MB for Ball MB pullover throw
Regress/ progress seated stability ball military press
Considerations for Ball MB pullover throw - woodchop throw.
Back Strength
24. O Regression: Hand to... Knee - Shin - Foot
Progress ball crunch
Back Power
Shoulder Strength
Regress SL squat touchdown and SL romanian deadlift
25. 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
Flexibility Stabilization
Chest Power
Tricep stabilization
Total body power
26. 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
Chest Power
Core Stabilization
Considerations for reactive strength exercises
Tricep stabilization
27. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Consideration for tricep exercises
Cone drills
Reactive Stabilization
28. Ball dumbbell chest press - Push up
Balance Power
Shoulder Stabilization
Flexibility Power
Chest Stabilization
29. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Shoulder Strength
Total body strength
Chest Strength
Considerations for seated cable row
30. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Flexibility Power
Considerations w/ back extension and cobra
Chest Stabilization
Balance stability
31. O Regression - Two legs - Progression: Proprioceptive modalities
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for ball dumbbell row
Bicep Stabilization
Regress/ progress SL barbell curl
32. 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 for exercises in scapular plane
Tricep stabilization
Regress/ progress prone ball dumbbell tricep extension
Core Strength
33. add rotation - (core strength)
Considerations for seated cable row
Shoulder Stabilization
Progress ball back extension
Regress/ progress SL dumbbell curl
34. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Chest Power
Considerations for total body stabilization exercises
Flexibility Strength
Progression for proprioceptive modalities
35. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Considerations for seated cable row
Cone drills
Core Strength
Balance stability
36. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Leg Strength
Progress floor bridge
Total body stabilization
Balance stability
37. 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.
Total body stabilization
Tricep stabilization
Considerations for landing
Bicep Stabilization
38. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Balance stability
Tricep Strength
Regress lunge to balance
Considerations MB scoop toss and MB side oblique throw
39. O Regression - Two legs - Progression: Proprioceptive modalities
Considerations for Ball MB pullover throw - woodchop throw.
Balance Strength
Regress/ progress SL barbell curl
Leg Power
40. 1 leg - (core stabilization)
Progress floor bridge
Back Strength
Shoulder Power
Considerations for stability ball millitary press
41. Cable pushdown - Supine bench barbell triceps extension
Core Strength
Considerations for seated cable row
Tricep Strength
Progress ball back extension
42. 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
Weight of MB for Ball MB pullover throw
Balance Power
Regress/progress standing cable row
Balance Strength
43. 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
Considerations w/ lunges
Considerations for ball dumbbell row
Consideration for tricep exercises
Ladder Drills
44. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for stability ball millitary press
Flexibility Strength
Considerations for balance stabilization
Regress/ progress ball squat
45. 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
Flexibility Power
Regress/ progress SL balance
Regress/ progress ball squat
Core Stabilization
46. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Flexibility Stabilization
Regress/ progress seated stability ball military press
Total body strength
Regress/ progress ball dumbbell row
47. 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)
Balance stability
Considerations for stability ball millitary press
Considerations for seated lat pull-down
Progression for proprioceptive modalities
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
Back Power
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ barbell
Consideration for tricep exercises
49. Seated Cable row - Seated lat pull-down
Back Strength
Progress floor bridge
Cone drills
Considerations w/ back extension and cobra
50. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Progress floor prone cobrao
Leg Stabilization
Balance Power
Considerations for ball dumbbell row