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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 - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Back Strength
Regress/progress standing cable row
Shoulder Stabilization
2. Single-leg Dumbbell Scaption - Seated stability ball military press
Considerations for stability ball millitary press
Flexibility Power
Shoulder Stabilization
Progress floor bridge
3. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Regress/progress standing cable row
Regress/ progress ball squat
Considerations w/ lunges
Regress lunge to balance
4. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Core Strength
Tricep Strength
Bicep Stabilization
5. Seated Cable row - Seated lat pull-down
Considerations for reactive strength exercises
Tricep stabilization
Back Strength
Considerations for balance stabilization
6. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Progress ball crunch
Regress/ progress SL barbell curl
Considerations for stability ball millitary press
Regress/ progress ball dumbbell row
7. Box step up
Regress/progress standing cable row
Flexibility Stabilization
Regress lunge to balance
Considerations w/ barbell
8. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations for stability ball millitary press
Regress/ progress SL barbell curl
Progress floor prone cobrao
Regress/ pregress - Multiplanar step up to balance
9. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Progress ball back extension
Total body stabilization
Shoulder Stabilization
Regress/ progress SL dumbbell scaption
10. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Progress ball crunch
Tricep stabilization
Back Stabilization
11. Box step up
Progress floor prone cobrao
Regress/progress standing cable row
Chest Stabilization
Regress lunge to balance
12. 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.
Core Stabilization
Considerations for landing
Considerations for seated lat pull-down
Back Power
13. 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
Regress/ progress SL dumbbell curl
Considerations w/ back extension and cobra
Considerations for landing
14. 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
Core Stabilization
Progress ball back extension
Regress/progress standing cable row
Back Strength
15. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Considerations for exercises in scapular plane
Core Strength
Considerations w/ strength level shoulder press exercises
16. Squat Jump - Tuck Jump
Leg Stabilization
Leg Power
Considerations for balance stabilization
Balance stability
17. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress prone ball dumbbell tricep extension
Weight of MB for Ball MB pullover throw
Regress/progress standing cable row
Regress/ progress seated stability ball military press
18. 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
Progress floor prone cobrao
Leg Stabilization
Considerations MB scoop toss and MB side oblique throw
Considerations for exercises in scapular plane
19. Make sure head rests comfortably on ball? ? stress on cervical spine.
Regress/ pregress - Multiplanar step up to balance
Weight of MB for Ball MB pullover throw
Flexibility Strength
Considerations w/ supine ball exercises
20. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations for Ball MB pullover throw - woodchop throw.
Progress ball back extension
Considerations for ball dumbbell row
Core Stabilization
21. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Regress/ progress Supine ball dumbbell tricep extension
Core Power
Progress ball crunch
22. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Chest Power
Considerations w/ strength level shoulder press exercises
Considerations MB scoop toss and MB side oblique throw
Regress/progress standing cable row
23. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Back Stabilization
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress SL barbell curl
Considerations for ball dumbbell row
24. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Considerations for seated lat pull-down
Total body stabilization
Regress lunge to balance
25. add rotation - (core strength)
Regress/ progress SL barbell curl
Progress ball crunch
Considerations for balance stabilization
Regress/ progress SL dumbbell curl
26. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Progression for proprioceptive modalities
Regress/ progress ball dumbbell row
Ladder Drills
Shoulder Strength
27. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Leg Stabilization
Considerations for seated lat pull-down
Regress floor prone iso-ab
Regress/ progress prone ball dumbbell tricep extension
28. O Regression: Hand to... Knee - Shin - Foot
Regress lunge to balance
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ lunges
Progress floor prone cobrao
29. 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 w/ back extension and cobra
Regress/ progress SL dumbbell curl
Considerations for exercises in scapular plane
Total body strength
30. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Reactive Power
Core Power
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ barbell
31. 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
Balance Strength
Consideration for tricep exercises
Progress ball crunch
32. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Core Power
Regress/ progress seated stability ball military press
Flexibility Stabilization
33. Two arm push press - Barbell clean
Back Stabilization
Considerations MB scoop toss and MB side oblique throw
Total body power
Total body stabilization
34. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations w/ back extension and cobra
Leg Strength
Regress floor prone iso-ab
Considerations w/ supine ball exercises
35. Cable pushdown - Supine bench barbell triceps extension
Core Strength
Ladder Drills
Progression for proprioceptive modalities
Tricep Strength
36. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Consideration for tricep exercises
Balance stability
Considerations for landing
Progress floor prone cobrao
37. 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
Considerations w/ supine ball exercises
Flexibility Strength
Shoulder Strength
Considerations w/ standing cable row
38. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Considerations w/ barbell
Leg Stabilization
Core Power
Reactive Strength
39. 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/ standing cable row
Considerations for total body stabilization exercises
Shoulder Stabilization
Bicep Strength
40. 1 leg - (core stabilization)
Regress/ progress ball squat
Progress ball crunch
Progress floor bridge
Considerations w/ supine ball exercises
41. 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
Chest Power
Considerations for ball dumbbell row
Ladder Drills
42. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Shoulder Stabilization
Progress ball crunch
Shoulder Power
Cone drills
43. 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
Considerations for total body stabilization exercises
Considerations for total body stabilization exercises
Back Strength
44. w/ assistance
Chest Power
Regress/ progress Supine ball dumbbell tricep extension
Considerations for seated cable row
Regress/ progress SL balance
45. 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 balance
Bicep Stabilization
Balance Strength
Considerations for landing
46. Seated Cable row - Seated lat pull-down
Considerations MB scoop toss and MB side oblique throw
Core Strength
Balance stability
Back Strength
47. Ball squat (chair height) - Multiplanar step up to balance:
Leg Power
Shoulder Stabilization
Considerations MB scoop toss and MB side oblique throw
Leg Stabilization
48. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Considerations w/ barbell
Progress ball crunch
Total body stabilization
49. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations for total body stabilization exercises
Regress/ progress Supine ball dumbbell tricep extension
Ladder Drills
Considerations w/ lunges
50. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Cone drills
Regress/ progress SL barbell curl
Regress/ progress SL dumbbell scaption