SUBJECTS
|
BROWSE
|
CAREER CENTER
|
POPULAR
|
JOIN
|
LOGIN
Business Skills
|
Soft Skills
|
Basic Literacy
|
Certifications
About
|
Help
|
Privacy
|
Terms
|
Email
Search
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. 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
Consideration for tricep exercises
Progress ball back extension
Flexibility Power
Balance Strength
2. Single-leg Dumbbell Scaption - Seated stability ball military press
Core Strength
Shoulder Stabilization
Leg Stabilization
Progress floor bridge
3. allow shoulders to elevate
Considerations for stability ball millitary press
Considerations w/ standing cable row
Leg Strength
Cone drills
4. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations w/ standing cable row
Shoulder Stabilization
Ladder Drills
Tricep stabilization
5. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations w/ lunges
Regress/ progress SL dumbbell scaption
Core Strength
Considerations for landing
6. 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
Regress/ progress ball dumbbell row
Considerations w/ standing cable row
Considerations for balance stabilization
7. Ball dumbbell chest press - Push up
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ lunges
Chest Stabilization
Core Stabilization
8. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Bicep Strength
Back Stabilization
Leg Stabilization
9. 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.
Consideration for tricep exercises
Flexibility Stabilization
Leg Stabilization
Considerations for landing
10. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Tricep Strength
Progress floor prone cobrao
Regress/ progress SL dumbbell scaption
Regress/ pregress - Multiplanar step up to balance
11. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations for ball dumbbell row
Regress/ pregress - Multiplanar step up to balance
Regress/ progress ball dumbbell row
Shoulder Strength
12. allow shoulders to elevate
Regress/ progress SL barbell curl
Bicep Stabilization
Back Strength
Considerations w/ standing cable row
13. add rotation - (core strength)
Progress ball back extension
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL balance
Cone drills
14. O Regression: Hand to... Knee - Shin - Foot
Leg Power
Considerations for landing
Shoulder Power
Regress SL squat touchdown and SL romanian deadlift
15. Ball squat (chair height) - Multiplanar step up to balance:
Considerations w/ barbell
Regress SL squat touchdown and SL romanian deadlift
Leg Stabilization
Considerations for seated lat pull-down
16. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Considerations for exercises in scapular plane
Regress/progress standing cable row
Core Strength
17. Ball MB pullover throw - Woodchop throw
Considerations for stability ball millitary press
Weight of MB for Ball MB pullover throw
Back Power
Regress/ progress ball squat
18. Standing Cable row - Ball dumbbell row
Considerations for total body stabilization exercises
Reactive Power
Back Stabilization
Regress/ progress SL dumbbell scaption
19. Medicine ball scoop toss - MB side oblique throw
Balance stability
Chest Stabilization
Shoulder Power
Core Stabilization
20. 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)
Regress/ progress Supine ball dumbbell tricep extension
Considerations for total body stabilization exercises
Considerations for seated lat pull-down
Considerations for seated cable row
21. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Regress/ progress Supine ball dumbbell tricep extension
Shoulder Power
Leg Stabilization
Considerations MB scoop toss and MB side oblique throw
22. 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
Considerations for seated lat pull-down
Regress/progress standing cable row
Considerations for stability ball millitary press
Considerations w/ barbell
23. 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 for seated cable row
Core Power
Progress floor prone cobrao
Core Strength
24. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Total body stabilization
Regress/ progress seated stability ball military press
Considerations for stability ball millitary press
25. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Bicep Strength
Balance stability
Considerations for seated cable row
Flexibility Power
26. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations w/ supine ball exercises
Regress/ progress ball squat
Core Power
Considerations w/ standing cable row
27. Ball squat (chair height) - Multiplanar step up to balance:
Chest Stabilization
Leg Stabilization
Progress floor prone cobrao
Core Stabilization
28. Standing Cable row - Ball dumbbell row
Shoulder Strength
Back Stabilization
Reactive Stabilization
Regress floor prone iso-ab
29. 1 leg - (core stabilization)
Considerations w/ standing cable row
Progress floor bridge
Balance Power
Regress/ progress ball squat
30. dont hyper extend back
Reactive Stabilization
Back Power
Considerations w/ back extension and cobra
Shoulder Stabilization
31. 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
Regress/ progress SL balance
Total body power
Balance Power
32. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Regress/ progress ball dumbbell row
Tricep Strength
Regress/ progress SL balance
33. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Regress SL squat touchdown and SL romanian deadlift
Cone drills
Shoulder Power
Leg Strength
34. Make sure head rests comfortably on ball? ? stress on cervical spine.
Reactive Strength
Considerations w/ supine ball exercises
Back Power
Leg Strength
35. 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
Balance Strength
Back Strength
Considerations for reactive strength exercises
Chest Stabilization
36. Progress: 2 arm - 1 arm - alt arm
Progress ball crunch
Core Power
Progress floor prone cobrao
Leg Power
37. add rotation - (core strength)
Chest Stabilization
Tricep Strength
Regress/ progress SL balance
Progress ball back extension
38. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Chest Strength
Balance stability
Considerations for total body stabilization exercises
39. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Core Power
Considerations w/ supine ball exercises
Considerations for ball dumbbell row
Balance Strength
40. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/ progress SL dumbbell curl
Regress/ progress prone ball dumbbell tricep extension
Reactive Stabilization
Considerations for seated cable row
41. 1 leg - (core stabilization)
Regress/ progress SL balance
Progression for proprioceptive modalities
Bicep Strength
Progress floor bridge
42. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Progress floor prone cobrao
Core Strength
Shoulder Strength
Considerations MB scoop toss and MB side oblique throw
43. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Chest Stabilization
Reactive Strength
Considerations for stability ball millitary press
44. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations for total body stabilization exercises
Considerations w/ strength level shoulder press exercises
Considerations for stability ball millitary press
Total body strength
45. Progress: 2 arm - 1 arm - alt arm
Progress ball back extension
Bicep Stabilization
Leg Power
Progress floor prone cobrao
46. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Considerations for reactive strength exercises
Cone drills
Considerations w/ supine ball exercises
Balance stability
47. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations for seated lat pull-down
Leg Stabilization
Ladder Drills
Shoulder Stabilization
48. Single leg dumbbell curl - Single leg barbell curl
Regress/ progress SL dumbbell curl
Flexibility Power
Regress floor prone iso-ab
Bicep Stabilization
49. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Chest Strength
Regress/ progress SL dumbbell scaption
Bicep Strength
Bicep Strength
50. Make sure head rests comfortably on ball? ? stress on cervical spine.
Flexibility Strength
Considerations w/ supine ball exercises
Regress/ progress SL barbell curl
Regress/ progress seated stability ball military press