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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. dont hyper extend back
Progress ball back extension
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ back extension and cobra
Flexibility Strength
2. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Regress/ progress Supine ball dumbbell tricep extension
Considerations for seated lat pull-down
Cone drills
Back Strength
3. 1 leg - (core stabilization)
Back Strength
Core Stabilization
Cone drills
Progress floor bridge
4. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Progression for proprioceptive modalities
Reactive Stabilization
Considerations w/ lunges
Considerations for seated lat pull-down
5. 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 prone ball dumbbell tricep extension
Considerations for balance stabilization
Considerations w/ strength level shoulder press exercises
Regress/progress standing cable row
6. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations w/ barbell
Considerations w/ back extension and cobra
Considerations for exercises in scapular plane
Regress/ progress ball squat
7. add rotation - (core strength)
Progress ball crunch
Regress/ pregress - Multiplanar step up to balance
Back Strength
Tricep Strength
8. O Regression - On bench - Progression: Alt arms - One arm
Core Stabilization
Regress/ progress SL balance
Regress/ progress ball squat
Regress/ progress Supine ball dumbbell tricep extension
9. allow shoulders to elevate
Core Stabilization
Considerations for seated cable row
Considerations w/ standing cable row
Considerations for reactive strength exercises
10. Squat jump - Tuck jump - Butt kick - Power step up
Regress/ progress SL barbell curl
Regress/ progress Supine ball dumbbell tricep extension
Reactive Strength
Considerations w/ supine ball exercises
11. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Regress/ progress SL barbell curl
Progress floor bridge
Flexibility Power
12. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Back Power
Progress floor prone cobrao
Considerations for total body stabilization exercises
Considerations MB scoop toss and MB side oblique throw
13. Medicine ball scoop toss - MB side oblique throw
Regress/ progress SL barbell curl
Back Strength
Considerations for seated lat pull-down
Shoulder Power
14. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Ladder Drills
Progress ball crunch
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ lunges
15. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Back Power
Regress/ progress ball squat
Tricep stabilization
16. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Considerations for total body stabilization exercises
Balance Strength
Back Power
Reactive Power
17. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Balance Strength
Shoulder Strength
Chest Power
18. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Regress/ progress SL balance
Balance Strength
Progression for proprioceptive modalities
Chest Strength
19. add rotation - (core strength)
Considerations MB scoop toss and MB side oblique throw
Chest Stabilization
Progress ball back extension
Shoulder Power
20. 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
Balance Strength
Regress lunge to balance
Considerations w/ supine ball exercises
Flexibility Strength
21. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Reactive Strength
Flexibility Power
Core Power
Regress/ progress SL dumbbell scaption
22. Seated two arm dumbbell biceps curl - Biceps curl machine
Considerations w/ back extension and cobra
Progress floor bridge
Flexibility Power
Bicep Strength
23. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Regress floor prone iso-ab
Considerations w/ supine ball exercises
Core Stabilization
Regress/ progress ball dumbbell row
24. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Stabilization
Progress floor prone cobrao
Chest Strength
Considerations for balance stabilization
25. 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 SL squat touchdown and SL romanian deadlift
Regress/progress standing cable row
Consideration for tricep exercises
Weight of MB for Ball MB pullover throw
26. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Back Strength
Progression for proprioceptive modalities
Considerations w/ supine ball exercises
27. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Back Power
Considerations for landing
Tricep stabilization
28. 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)
Flexibility Stabilization
Considerations for stability ball millitary press
Progress ball back extension
Considerations for seated lat pull-down
29. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Flexibility Power
Leg Stabilization
Ladder Drills
Leg Strength
30. 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
Considerations w/ standing cable row
Regress/ pregress - Multiplanar step up to balance
Shoulder Stabilization
31. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Regress/ progress SL dumbbell scaption
Regress/ progress SL dumbbell curl
Considerations for ball dumbbell row
32. 1 leg - (core stabilization)
Regress/ progress SL dumbbell curl
Ladder Drills
Progress floor bridge
Shoulder Stabilization
33. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress SL dumbbell scaption
Considerations for ball dumbbell row
Regress/ progress seated stability ball military press
Regress/ pregress - Multiplanar step up to balance
34. 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 prone ball dumbbell tricep extension
Considerations for total body stabilization exercises
Chest Power
Shoulder Strength
35. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations for reactive strength exercises
Considerations w/ supine ball exercises
Core Stabilization
Progress ball back extension
36. Ball dumbbell chest press - Push up
Leg Power
Chest Stabilization
Reactive Power
Flexibility Stabilization
37. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL dumbbell curl
Core Strength
Balance Strength
38. Box step up
Core Strength
Progress floor prone cobrao
Reactive Power
Regress lunge to balance
39. 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
Considerations for balance stabilization
Flexibility Stabilization
Regress/ progress SL dumbbell scaption
40. Single leg dumbbell curl - Single leg barbell curl
Back Stabilization
Flexibility Strength
Leg Stabilization
Bicep Stabilization
41. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations w/ barbell
Regress/ progress Supine ball dumbbell tricep extension
Considerations for ball dumbbell row
Leg Power
42. 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 Stabilization
Flexibility Strength
Core Strength
Consideration for tricep exercises
43. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations for reactive strength exercises
Leg Power
Core Power
Regress/ pregress - Multiplanar step up to balance
44. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Strength
Considerations for stability ball millitary press
Core Stabilization
Considerations for reactive strength exercises
45. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/ progress prone ball dumbbell tricep extension
Considerations for reactive strength exercises
Back Power
Considerations for exercises in scapular plane
46. Two arm push press - Barbell clean
Considerations w/ standing cable row
Regress/ progress prone ball dumbbell tricep extension
Total body power
Back Strength
47. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Chest Strength
Total body strength
Regress/ progress seated stability ball military press
Core Stabilization
48. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Leg Power
Regress/ progress SL dumbbell curl
Total body strength
49. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations w/ standing cable row
Back Stabilization
Considerations for ball dumbbell row
Ladder Drills
50. O Regression: Hand to... Knee - Shin - Foot
Leg Power
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress SL balance
Regress/ progress Supine ball dumbbell tricep extension