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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. Ball MB pullover throw - Woodchop throw
Shoulder Strength
Core Strength
Bicep Stabilization
Back Power
2. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Regress/ pregress - Multiplanar step up to balance
Regress floor prone iso-ab
Core Power
3. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Considerations MB scoop toss and MB side oblique throw
Considerations w/ lunges
Core Strength
4. 1 leg - (core stabilization)
Back Power
Reactive Power
Progress floor bridge
Considerations w/ lunges
5. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations w/ strength level shoulder press exercises
Total body stabilization
Tricep stabilization
Progress ball crunch
6. w/ assistance
Considerations w/ supine ball exercises
Chest Stabilization
Regress/ progress SL balance
Considerations for reactive strength exercises
7. Seated Cable row - Seated lat pull-down
Back Strength
Considerations for exercises in scapular plane
Ladder Drills
Back Stabilization
8. Ball dumbbell chest press - Push up
Considerations for ball dumbbell row
Weight of MB for Ball MB pullover throw
Chest Stabilization
Total body strength
9. 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
Core Stabilization
Regress SL squat touchdown and SL romanian deadlift
Consideration for tricep exercises
Ladder Drills
10. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Chest Stabilization
Total body strength
Back Stabilization
Regress/ progress seated stability ball military press
11. 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
Tricep stabilization
Regress/progress standing cable row
Core Stabilization
Flexibility Stabilization
12. allow shoulders to elevate
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ standing cable row
Core Power
Progress floor prone cobrao
13. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Ladder Drills
Total body stabilization
Balance Strength
Progress ball back extension
14. Box step up
Leg Power
Weight of MB for Ball MB pullover throw
Bicep Stabilization
Regress lunge to balance
15. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Leg Stabilization
Regress/ progress ball squat
Back Stabilization
Considerations w/ standing cable row
16. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Tricep stabilization
Balance stability
Leg Power
17. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Back Power
Considerations w/ supine ball exercises
Regress SL squat touchdown and SL romanian deadlift
18. 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
Flexibility Stabilization
Considerations for reactive strength exercises
Reactive Stabilization
Leg Stabilization
19. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Reactive Power
Considerations w/ standing cable row
Balance stability
Considerations for ball dumbbell row
20. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Chest Stabilization
Balance stability
Considerations for landing
Bicep Strength
21. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress SL barbell curl
Regress/ progress ball dumbbell row
Total body strength
Total body power
22. 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
Regress/ pregress - Multiplanar step up to balance
Flexibility Stabilization
Core Strength
Considerations w/ supine ball exercises
23. 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 floor prone iso-ab
Considerations for total body stabilization exercises
Shoulder Strength
Flexibility Stabilization
24. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Bicep Stabilization
Considerations w/ strength level shoulder press exercises
Chest Strength
Regress/ progress SL dumbbell scaption
25. 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
Cone drills
Flexibility Strength
Considerations for Ball MB pullover throw - woodchop throw.
Chest Stabilization
26. Standing Cable row - Ball dumbbell row
Progress ball back extension
Back Stabilization
Regress lunge to balance
Progress ball crunch
27. Lunge to two-arm dumbbell press - Squat to two arm press
Regress floor prone iso-ab
Total body strength
Regress/ progress SL barbell curl
Core Power
28. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Total body strength
Regress/ progress SL dumbbell scaption
Back Stabilization
29. 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.
Considerations for landing
Progress floor prone cobrao
Considerations w/ standing cable row
Considerations for ball dumbbell row
30. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Flexibility Power
Considerations w/ barbell
Regress/ pregress - Multiplanar step up to balance
31. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Shoulder Power
Leg Stabilization
Core Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
32. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Total body strength
Considerations MB scoop toss and MB side oblique throw
Leg Strength
Regress/ progress SL dumbbell 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.
Considerations for exercises in scapular plane
Considerations for landing
Back Strength
Regress/ progress prone ball dumbbell tricep extension
34. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Regress/ progress Supine ball dumbbell tricep extension
Total body strength
Reactive Power
35. Ball dumbbell chest press - Push up
Bicep Stabilization
Core Stabilization
Regress/ progress SL dumbbell curl
Chest Stabilization
36. Two arm MB chest pass - Rotating chest pass
Total body stabilization
Chest Power
Considerations w/ back extension and cobra
Regress/ progress SL barbell curl
37. Progress: 2 arm - 1 arm - alt arm
Core Power
Shoulder Strength
Considerations for ball dumbbell row
Progress floor prone cobrao
38. 1 leg - (core stabilization)
Chest Strength
Regress/ pregress - Multiplanar step up to balance
Progress floor bridge
Regress/ progress SL barbell curl
39. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ progress Supine ball dumbbell tricep extension
Total body strength
Regress/ progress SL dumbbell curl
Regress/ progress SL dumbbell scaption
40. Two arm MB chest pass - Rotating chest pass
Considerations w/ supine ball exercises
Chest Power
Considerations for Ball MB pullover throw - woodchop throw.
Chest Strength
41. Single leg dumbbell curl - Single leg barbell curl
Leg Power
Bicep Stabilization
Core Power
Shoulder Power
42. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Back Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Total body stabilization
Bicep Stabilization
43. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Regress/ progress Supine ball dumbbell tricep extension
Considerations for reactive strength exercises
Considerations w/ lunges
Regress/ progress SL barbell curl
44. Two arm push press - Barbell clean
Total body power
Considerations for seated cable row
Progress floor bridge
Tricep Strength
45. Standing Cable row - Ball dumbbell row
Regress/ progress ball squat
Back Stabilization
Progress floor bridge
Considerations w/ standing cable row
46. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations MB scoop toss and MB side oblique throw
Tricep stabilization
Chest Strength
Core Strength
47. add rotation - (core strength)
Considerations for reactive strength exercises
Progress ball back extension
Balance Power
Considerations for exercises in scapular plane
48. Cable pushdown - Supine bench barbell triceps extension
Bicep Stabilization
Core Strength
Balance stability
Tricep Strength
49. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Progress floor bridge
Considerations MB scoop toss and MB side oblique throw
Cone drills
Ladder Drills
50. add rotation - (core strength)
Chest Power
Considerations for stability ball millitary press
Progress ball crunch
Core Stabilization
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