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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. 5-10% BW
Considerations for stability ball millitary press
Considerations w/ strength level shoulder press exercises
Weight of MB for Ball MB pullover throw
Flexibility Power
2. Ball MB pullover throw - Woodchop throw
Regress/progress standing cable row
Considerations for seated lat pull-down
Back Power
Regress/progress standing cable row
3. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations for reactive strength exercises
Considerations MB scoop toss and MB side oblique throw
Progress ball back extension
Ladder Drills
4. allow shoulders to elevate
Considerations w/ lunges
Considerations w/ standing cable row
Flexibility Strength
Regress floor prone iso-ab
5. 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
Reactive Power
Considerations for reactive strength exercises
Regress/ pregress - Multiplanar step up to balance
Considerations w/ supine ball exercises
6. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/ progress prone ball dumbbell tricep extension
Regress lunge to balance
Regress/ progress ball squat
Flexibility Stabilization
7. Seated two arm dumbbell biceps curl - Biceps curl machine
Total body power
Considerations w/ strength level shoulder press exercises
Bicep Strength
Chest Strength
8. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Regress/ progress SL dumbbell curl
Progression for proprioceptive modalities
Considerations for Ball MB pullover throw - woodchop throw.
Total body power
9. 1 leg - (core stabilization)
Progress floor bridge
Considerations MB scoop toss and MB side oblique throw
Considerations w/ strength level shoulder press exercises
Considerations for reactive strength exercises
10. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ back extension and cobra
Considerations for stability ball millitary press
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ strength level shoulder press exercises
11. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Balance Strength
Regress/ pregress - Multiplanar step up to balance
Leg Strength
Core Strength
12. Lunge to two-arm dumbbell press - Squat to two arm press
Considerations for landing
Total body power
Regress lunge to balance
Total body strength
13. Seated two arm dumbbell biceps curl - Biceps curl machine
Reactive Power
Considerations w/ barbell
Balance Strength
Bicep Strength
14. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Balance Strength
Back Strength
Regress/ pregress - Multiplanar step up to balance
Cone drills
15. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Shoulder Stabilization
Considerations w/ supine ball exercises
Tricep Strength
16. 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 power
Tricep Strength
Considerations for total body stabilization exercises
Considerations for exercises in scapular plane
17. 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
Considerations for stability ball millitary press
Regress/ progress prone ball dumbbell tricep extension
Flexibility Stabilization
Balance Strength
18. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Ladder Drills
Progression for proprioceptive modalities
Cone drills
19. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Considerations w/ strength level shoulder press exercises
Flexibility Strength
Core Stabilization
Core Power
20. add rotation - (core strength)
Progress ball back extension
Considerations w/ strength level shoulder press exercises
Progress floor bridge
Progression for proprioceptive modalities
21. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Considerations for stability ball millitary press
Progress floor prone cobrao
Progression for proprioceptive modalities
Flexibility Strength
22. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Regress/ progress SL barbell curl
Balance stability
Considerations w/ barbell
Chest Power
23. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Regress/ progress ball dumbbell row
Regress/ progress SL balance
Flexibility Strength
24. 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
Flexibility Stabilization
Shoulder Power
Regress/ progress SL dumbbell scaption
Core Stabilization
25. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Progress ball crunch
Bicep Stabilization
Considerations for exercises in scapular plane
Regress/ progress seated stability ball military press
26. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL dumbbell curl
Regress/ progress SL barbell curl
Reactive Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
27. Seated Cable row - Seated lat pull-down
Progress floor prone cobrao
Considerations for exercises in scapular plane
Back Strength
Regress/ progress SL dumbbell curl
28. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations w/ lunges
Regress/ progress SL dumbbell scaption
Regress/ progress ball squat
Shoulder Power
29. 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
Total body strength
Considerations w/ back extension and cobra
Flexibility Strength
Regress/ pregress - Multiplanar step up to balance
30. 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.
Balance Power
Regress/ progress seated stability ball military press
Considerations for landing
Considerations for exercises in scapular plane
31. 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
Tricep Strength
Considerations for reactive strength exercises
Regress lunge to balance
Regress/ progress SL dumbbell scaption
32. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for seated cable row
Flexibility Stabilization
Considerations for stability ball millitary press
Considerations for balance stabilization
33. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Balance stability
Regress/ progress SL barbell curl
Chest Stabilization
34. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Core Strength
Back Strength
Regress/ pregress - Multiplanar step up to balance
Consideration for tricep exercises
35. Ball dumbbell chest press - Push up
Considerations w/ strength level shoulder press exercises
Chest Stabilization
Regress lunge to balance
Shoulder Power
36. 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
Consideration for tricep exercises
Leg Power
Back Power
Considerations for balance stabilization
37. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Leg Strength
Considerations for reactive strength exercises
Core Power
Balance Strength
38. O Regression: Hand to... Knee - Shin - Foot
Regress SL squat touchdown and SL romanian deadlift
Bicep Strength
Considerations for seated lat pull-down
Progress ball crunch
39. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for landing
Tricep stabilization
Considerations for stability ball millitary press
Considerations for seated lat pull-down
40. Squat Jump - Tuck Jump
Leg Power
Chest Stabilization
Core Strength
Progress floor prone cobrao
41. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Regress/ progress SL barbell curl
Chest Strength
Considerations for stability ball millitary press
42. Two arm MB chest pass - Rotating chest pass
Progression for proprioceptive modalities
Total body stabilization
Regress/ pregress - Multiplanar step up to balance
Chest Power
43. Two arm MB chest pass - Rotating chest pass
Chest Power
Total body power
Leg Strength
Total body stabilization
44. Single-leg Dumbbell Scaption - Seated stability ball military press
Tricep Strength
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ barbell
Shoulder Stabilization
45. dont hyper extend back
Considerations for seated lat pull-down
Considerations w/ back extension and cobra
Considerations w/ standing cable row
Total body power
46. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Ladder Drills
Regress/ progress prone ball dumbbell tricep extension
Cone drills
Considerations for seated cable row
47. dont hyper extend back
Chest Strength
Considerations w/ back extension and cobra
Reactive Stabilization
Back Strength
48. O Regression - On bench - Progression: Alt arms - One arm
Flexibility Strength
Considerations w/ strength level shoulder press exercises
Regress/ progress Supine ball dumbbell tricep extension
Reactive Stabilization
49. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Leg Strength
Back Power
Leg Strength
50. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Leg Stabilization
Regress/ progress ball dumbbell row
Chest Stabilization
Total body stabilization