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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 - Two legs - Progression: Proprioceptive modalities
Flexibility Strength
Considerations w/ barbell
Regress/ progress SL barbell curl
Progress ball back extension
2. 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 total body stabilization exercises
Considerations for reactive strength exercises
Progress floor prone cobrao
Considerations for exercises in scapular plane
3. 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)
Regress/ progress ball squat
Considerations for stability ball millitary press
Back Strength
Chest Strength
4. Seated dumbbell shoulder press - Seated shoulder press machine
Reactive Stabilization
Consideration for tricep exercises
Shoulder Strength
Flexibility Strength
5. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Leg Power
Balance stability
Bicep Stabilization
Leg Strength
6. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Progression for proprioceptive modalities
Regress/ progress SL dumbbell curl
Flexibility Stabilization
Considerations for balance stabilization
7. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for exercises in scapular plane
Flexibility Stabilization
8. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ back extension and cobra
Total body strength
Considerations w/ lunges
Back Strength
9. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Flexibility Strength
Regress/ progress SL dumbbell curl
Leg Strength
Progress ball back extension
10. Cable pushdown - Supine bench barbell triceps extension
Progress ball back extension
Core Power
Tricep Strength
Flexibility Stabilization
11. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Cone drills
Progression for proprioceptive modalities
Considerations MB scoop toss and MB side oblique throw
Considerations for balance stabilization
12. 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 SL squat touchdown and SL romanian deadlift
Considerations for Ball MB pullover throw - woodchop throw.
Regress lunge to balance
13. 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
Core Strength
Progression for proprioceptive modalities
Regress lunge to balance
14. Flat (on bench) dumbbell chest press- Barbell bench press
Shoulder Strength
Chest Strength
Regress/ progress ball dumbbell row
Regress/ progress SL dumbbell scaption
15. 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
Regress/ progress SL dumbbell curl
Considerations for landing
Chest Strength
16. Make sure head rests comfortably on ball? ? stress on cervical spine.
Leg Stabilization
Core Power
Shoulder Stabilization
Considerations w/ supine ball exercises
17. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Considerations w/ back extension and cobra
Progression for proprioceptive modalities
Regress/ progress seated stability ball military press
Considerations for balance stabilization
18. 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)
Balance stability
Considerations for total body stabilization exercises
Leg Strength
Chest Stabilization
19. 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.
Regress/ progress ball squat
Regress/ progress SL barbell curl
Cone drills
20. 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.
Leg Stabilization
Considerations for ball dumbbell row
Considerations w/ standing cable row
Considerations for landing
21. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Regress/progress standing cable row
Flexibility Power
Regress/ progress SL barbell curl
Tricep stabilization
22. Medicine ball scoop toss - MB side oblique throw
Total body stabilization
Regress/ progress SL barbell curl
Shoulder Power
Back Power
23. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Considerations w/ back extension and cobra
Regress/ progress SL dumbbell curl
Tricep stabilization
Balance Power
24. 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
Flexibility Strength
Flexibility Strength
Total body stabilization
25. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Core Stabilization
Regress/ progress Supine ball dumbbell tricep extension
Reactive Power
Chest Strength
26. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Cone drills
Balance stability
Ladder Drills
Considerations MB scoop toss and MB side oblique throw
27. Seated two arm dumbbell biceps curl - Biceps curl machine
Shoulder Power
Consideration for tricep exercises
Regress SL squat touchdown and SL romanian deadlift
Bicep Strength
28. Single leg dumbbell curl - Single leg barbell curl
Considerations MB scoop toss and MB side oblique throw
Weight of MB for Ball MB pullover throw
Considerations for stability ball millitary press
Bicep Stabilization
29. w/ assistance
Shoulder Stabilization
Chest Strength
Regress/ progress SL balance
Tricep stabilization
30. 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
Regress/ progress SL dumbbell scaption
Shoulder Strength
Consideration for tricep exercises
Considerations for Ball MB pullover throw - woodchop throw.
31. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Flexibility Stabilization
Leg Strength
Back Strength
Considerations for exercises in scapular plane
32. 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
Flexibility Stabilization
Balance Strength
Considerations for reactive strength exercises
33. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Regress/ progress ball dumbbell row
Consideration for tricep exercises
Balance Strength
34. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Balance stability
Considerations for seated cable row
Leg Power
Cone drills
35. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Progress floor prone cobrao
Considerations w/ lunges
Progress floor prone cobrao
36. Box step up
Regress/ pregress - Multiplanar step up to balance
Considerations w/ supine ball exercises
Regress lunge to balance
Regress/ progress SL dumbbell scaption
37. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations for exercises in scapular plane
Core Strength
Tricep Strength
Total body power
38. Ball MB pullover throw - Woodchop throw
Progress floor bridge
Considerations for Ball MB pullover throw - woodchop throw.
Back Power
Regress lunge to balance
39. Progress: 2 arm - 1 arm - alt arm
Regress/ pregress - Multiplanar step up to balance
Considerations w/ back extension and cobra
Considerations MB scoop toss and MB side oblique throw
Progress floor prone cobrao
40. 5-10% BW
Considerations w/ supine ball exercises
Weight of MB for Ball MB pullover throw
Considerations w/ barbell
Regress floor prone iso-ab
41. Seated Cable row - Seated lat pull-down
Considerations w/ back extension and cobra
Considerations w/ strength level shoulder press exercises
Back Strength
Considerations for reactive strength exercises
42. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations w/ standing cable row
Regress/progress standing cable row
Flexibility Stabilization
Regress/ progress ball squat
43. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Regress SL squat touchdown and SL romanian deadlift
Leg Strength
Considerations for seated cable row
Regress SL squat touchdown and SL romanian deadlift
44. Ball squat (chair height) - Multiplanar step up to balance:
Regress/ progress SL dumbbell scaption
Leg Stabilization
Back Strength
Back Power
45. Box step up
Regress lunge to balance
Shoulder Stabilization
Total body power
Considerations for ball dumbbell row
46. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Shoulder Power
Regress/ progress ball dumbbell row
Balance Power
Regress floor prone iso-ab
47. Single-leg Dumbbell Scaption - Seated stability ball military press
Reactive Strength
Considerations w/ lunges
Shoulder Stabilization
Reactive Stabilization
48. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Shoulder Power
Considerations for seated lat pull-down
Flexibility Stabilization
Considerations for seated cable row
49. 1 leg - (core stabilization)
Progress floor bridge
Flexibility Strength
Back Power
Regress floor prone iso-ab
50. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Considerations w/ strength level shoulder press exercises
Shoulder Stabilization
Considerations w/ standing cable row