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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. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for stability ball millitary press
Back Power
2. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Balance Power
Core Stabilization
Considerations for ball dumbbell row
3. 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)
Core Power
Back Power
Considerations for total body stabilization exercises
Progress ball crunch
4. 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
Regress/ progress SL dumbbell curl
Reactive Strength
Regress SL squat touchdown and SL romanian deadlift
5. 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/ barbell
Back Strength
Flexibility Strength
Regress/ progress SL balance
6. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Chest Strength
Weight of MB for Ball MB pullover throw
Shoulder Strength
7. 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
Regress/progress standing cable row
Cone drills
Reactive Stabilization
8. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Regress/ progress SL dumbbell curl
Ladder Drills
Core Stabilization
Tricep Strength
9. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Considerations w/ strength level shoulder press exercises
Considerations for total body stabilization exercises
Consideration for tricep exercises
Regress/ progress SL dumbbell scaption
10. Squat Jump - Tuck Jump
Total body power
Tricep stabilization
Balance Strength
Leg Power
11. Squat Jump - Tuck Jump
Leg Power
Balance stability
Considerations for exercises in scapular plane
Reactive Power
12. O Regression: Hand to... Knee - Shin - Foot
Leg Strength
Regress SL squat touchdown and SL romanian deadlift
Total body strength
Progress floor bridge
13. Seated Cable row - Seated lat pull-down
Back Strength
Leg Power
Ladder Drills
Regress/ progress SL balance
14. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Weight of MB for Ball MB pullover throw
Regress floor prone iso-ab
Core Power
Regress/ progress prone ball dumbbell tricep extension
15. 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
Tricep stabilization
Progression for proprioceptive modalities
Considerations for total body stabilization exercises
16. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Core Strength
Regress/progress standing cable row
Back Power
Regress/ progress ball dumbbell row
17. 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)
Bicep Strength
Back Strength
Regress/ progress ball dumbbell row
Considerations for stability ball millitary press
18. Progress: 2 arm - 1 arm - alt arm
Considerations for exercises in scapular plane
Regress/ progress prone ball dumbbell tricep extension
Progress floor prone cobrao
Regress/ pregress - Multiplanar step up to balance
19. w/ assistance
Regress floor prone iso-ab
Considerations w/ barbell
Regress/ progress SL balance
Flexibility Power
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.
Regress floor prone iso-ab
Considerations for landing
Regress/ progress seated stability ball military press
Weight of MB for Ball MB pullover throw
21. Two arm MB chest pass - Rotating chest pass
Considerations for balance stabilization
Considerations for total body stabilization exercises
Regress/ pregress - Multiplanar step up to balance
Chest Power
22. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations w/ standing cable row
Ladder Drills
Considerations for reactive strength exercises
Total body stabilization
23. Seated two arm dumbbell biceps curl - Biceps curl machine
Total body power
Reactive Stabilization
Progress ball crunch
Bicep Strength
24. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Considerations for balance stabilization
Balance Power
Progress floor bridge
Considerations w/ lunges
25. 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)
Total body stabilization
Core Power
Considerations for total body stabilization exercises
Bicep Strength
26. 1 leg - (core stabilization)
Balance Power
Regress/ progress ball squat
Chest Power
Progress floor bridge
27. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Total body stabilization
Regress/ progress prone ball dumbbell tricep extension
Core Stabilization
Considerations MB scoop toss and MB side oblique throw
28. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Weight of MB for Ball MB pullover throw
Back Stabilization
Considerations w/ strength level shoulder press exercises
Flexibility Stabilization
29. O Regression - On bench - Progression: Alt arms - One arm
Cone drills
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress SL balance
Regress/ progress Supine ball dumbbell tricep extension
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 curl
Consideration for tricep exercises
Core Strength
Regress lunge to balance
31. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations for seated lat pull-down
Considerations MB scoop toss and MB side oblique throw
Considerations for stability ball millitary press
Total body power
32. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Consideration for tricep exercises
Considerations for ball dumbbell row
Considerations w/ barbell
Chest Stabilization
33. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Considerations for balance stabilization
Considerations for landing
Progress floor bridge
34. add rotation - (core strength)
Flexibility Strength
Regress/ progress SL balance
Progress ball crunch
Considerations w/ back extension and cobra
35. Seated dumbbell shoulder press - Seated shoulder press machine
Core Power
Shoulder Strength
Shoulder Power
Considerations w/ back extension and cobra
36. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Considerations for exercises in scapular plane
Regress/ pregress - Multiplanar step up to balance
Considerations w/ barbell
37. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Considerations for seated lat pull-down
Progress ball back extension
Shoulder Strength
Regress/ progress seated stability ball military press
38. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Shoulder Power
Considerations MB scoop toss and MB side oblique throw
Balance Power
Regress/ progress SL barbell curl
39. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Balance stability
Back Power
Considerations w/ standing cable row
Cone drills
40. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Total body stabilization
Considerations w/ strength level shoulder press exercises
Reactive Stabilization
Regress lunge to balance
41. add rotation - (core strength)
Flexibility Strength
Considerations for reactive strength exercises
Considerations w/ standing cable row
Progress ball back extension
42. Two arm push press - Barbell clean
Chest Stabilization
Considerations for exercises in scapular plane
Considerations MB scoop toss and MB side oblique throw
Total body power
43. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Weight of MB for Ball MB pullover throw
Considerations for reactive strength exercises
Tricep stabilization
44. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations w/ barbell
Chest Strength
Considerations MB scoop toss and MB side oblique throw
Considerations for seated cable row
45. add rotation - (core strength)
Regress lunge to balance
Regress/ progress ball dumbbell row
Progress ball crunch
Reactive Strength
46. Ball dumbbell chest press - Push up
Considerations w/ supine ball exercises
Considerations for stability ball millitary press
Shoulder Strength
Chest Stabilization
47. 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
Progression for proprioceptive modalities
Consideration for tricep exercises
Bicep Strength
48. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Flexibility Stabilization
Regress/ progress ball dumbbell row
Core Stabilization
Cone drills
49. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Considerations for seated lat pull-down
Flexibility Power
Considerations w/ barbell
Tricep stabilization
50. Seated Cable row - Seated lat pull-down
Back Strength
Progression for proprioceptive modalities
Progression for proprioceptive modalities
Tricep Strength