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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. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Consideration for tricep exercises
Reactive Stabilization
Flexibility Strength
Regress/ progress Supine ball dumbbell tricep extension
2. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Balance stability
Considerations for seated cable row
Weight of MB for Ball MB pullover throw
Leg Power
3. Ball squat (chair height) - Multiplanar step up to balance:
Regress SL squat touchdown and SL romanian deadlift
Progress ball back extension
Regress/ progress prone ball dumbbell tricep extension
Leg Stabilization
4. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Flexibility Stabilization
Considerations w/ back extension and cobra
Considerations for seated lat pull-down
Core Stabilization
5. Ball MB pullover throw - Woodchop throw
Regress/ pregress - Multiplanar step up to balance
Considerations for total body stabilization exercises
Bicep Stabilization
Back Power
6. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Bicep Strength
Tricep stabilization
Total body power
Total body stabilization
7. 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 w/ standing cable row
Regress/progress standing cable row
Balance stability
Considerations for stability ball millitary press
8. 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)
Progress ball back extension
Cone drills
Considerations for stability ball millitary press
Leg Strength
9. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Reactive Power
Bicep Strength
Considerations for reactive strength exercises
10. dont hyper extend back
Considerations w/ supine ball exercises
Total body power
Considerations for ball dumbbell row
Considerations w/ back extension and cobra
11. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Total body power
Regress/ progress seated stability ball military press
Shoulder Power
Considerations for total body stabilization exercises
12. Seated Cable row - Seated lat pull-down
Core Strength
Back Strength
Considerations w/ back extension and cobra
Considerations for seated cable row
13. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Core Stabilization
Flexibility Strength
Progress floor bridge
14. 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 w/ barbell
Flexibility Strength
Considerations for total body stabilization exercises
Progression for proprioceptive modalities
15. 1 leg - (core stabilization)
Progress floor bridge
Considerations for stability ball millitary press
Considerations w/ strength level shoulder press exercises
Considerations for ball dumbbell row
16. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations w/ supine ball exercises
Considerations for exercises in scapular plane
Reactive Power
Considerations w/ strength level shoulder press exercises
17. 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 seated stability ball military press
Leg Strength
Balance Strength
Bicep Stabilization
18. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Total body strength
Considerations for exercises in scapular plane
Considerations w/ supine ball exercises
19. Squat Jump - Tuck Jump
Leg Power
Considerations w/ standing cable row
Tricep stabilization
Regress/ progress SL dumbbell curl
20. allow shoulders to elevate
Regress/ progress SL dumbbell curl
Considerations w/ standing cable row
Chest Stabilization
Core Stabilization
21. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Total body power
Regress/ progress ball squat
Regress/ progress SL dumbbell curl
Total body strength
22. 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
Regress/ progress ball dumbbell row
Flexibility Strength
Considerations for reactive strength exercises
Regress/ progress SL balance
23. add rotation - (core strength)
Progress ball crunch
Flexibility Stabilization
Total body stabilization
Considerations w/ barbell
24. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Leg Strength
Regress/ progress SL dumbbell curl
Leg Power
Regress/ progress Supine ball dumbbell tricep extension
25. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Back Power
Considerations w/ back extension and cobra
Back Stabilization
26. O Regression - Two legs - Progression: Proprioceptive modalities
Balance Power
Back Strength
Regress/ progress SL barbell curl
Regress floor prone iso-ab
27. 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
Total body strength
Progress floor prone cobrao
Regress/ progress prone ball dumbbell tricep extension
28. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Back Power
Regress floor prone iso-ab
Total body power
Balance Power
29. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Leg Strength
Regress/ progress ball dumbbell row
Core Stabilization
Regress floor prone iso-ab
30. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Tricep stabilization
Regress SL squat touchdown and SL romanian deadlift
Considerations for ball dumbbell row
Regress/ progress SL dumbbell curl
31. Single leg dumbbell curl - Single leg barbell curl
Regress SL squat touchdown and SL romanian deadlift
Bicep Stabilization
Leg Power
Regress/ progress SL balance
32. 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 for total body stabilization exercises
Chest Strength
Consideration for tricep exercises
Regress/ progress SL barbell curl
33. 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.
Regress/ progress ball dumbbell row
Considerations for landing
Regress SL squat touchdown and SL romanian deadlift
Back Strength
34. Squat jump - Tuck jump - Butt kick - Power step up
Regress/ progress ball dumbbell row
Progress floor prone cobrao
Reactive Strength
Considerations MB scoop toss and MB side oblique throw
35. w/ assistance
Bicep Strength
Back Strength
Regress/ progress SL balance
Regress/ progress SL dumbbell curl
36. 5-10% BW
Regress/ progress prone ball dumbbell tricep extension
Weight of MB for Ball MB pullover throw
Core Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
37. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Weight of MB for Ball MB pullover throw
Flexibility Power
Tricep stabilization
38. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Core Strength
Leg Power
Progression for proprioceptive modalities
39. 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
Progression for proprioceptive modalities
Ladder Drills
Flexibility Stabilization
Consideration for tricep exercises
40. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Bicep Strength
Balance stability
Considerations MB scoop toss and MB side oblique throw
Tricep stabilization
41. 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
Regress/ progress SL dumbbell scaption
Total body stabilization
Considerations for landing
Flexibility Power
42. 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 stability ball millitary press
Regress/ pregress - Multiplanar step up to balance
Regress/ progress Supine ball dumbbell tricep extension
43. dont hyper extend back
Shoulder Strength
Balance Power
Considerations for seated lat pull-down
Considerations w/ back extension and cobra
44. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations for stability ball millitary press
Core Strength
Regress floor prone iso-ab
Considerations w/ supine ball exercises
45. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Regress SL squat touchdown and SL romanian deadlift
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ standing cable row
46. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Tricep Strength
Shoulder Strength
Progress ball back extension
47. Standing Cable row - Ball dumbbell row
Leg Power
Considerations for ball dumbbell row
Back Stabilization
Considerations for landing
48. 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
Considerations for reactive strength exercises
Progression for proprioceptive modalities
Balance stability
Regress/ progress SL dumbbell scaption
49. 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
Regress/ progress SL barbell curl
Bicep Stabilization
Regress/ progress SL balance
50. Two arm push press - Barbell clean
Flexibility Strength
Regress lunge to balance
Progress ball crunch
Total body power