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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. 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)
Leg Stabilization
Reactive Power
Cone drills
Considerations for stability ball millitary press
2. Ball squat (chair height) - Multiplanar step up to balance:
Tricep stabilization
Leg Stabilization
Considerations MB scoop toss and MB side oblique throw
Shoulder Strength
3. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress SL squat touchdown and SL romanian deadlift
Tricep Strength
Regress/ progress SL dumbbell curl
Shoulder Strength
4. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Core Stabilization
Considerations for exercises in scapular plane
Progress ball crunch
Cone drills
5. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Reactive Power
Balance Strength
Total body stabilization
Regress/ progress ball dumbbell row
6. add rotation - (core strength)
Progress ball back extension
Considerations for total body stabilization exercises
Considerations for exercises in scapular plane
Tricep Strength
7. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Core Power
Back Strength
Regress/ progress ball squat
Considerations for Ball MB pullover throw - woodchop throw.
8. Squat jump - Tuck jump - Butt kick - Power step up
Considerations for balance stabilization
Reactive Power
Reactive Strength
Core Strength
9. Standing Cable row - Ball dumbbell row
Total body strength
Considerations for balance stabilization
Consideration for tricep exercises
Back Stabilization
10. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Consideration for tricep exercises
Progress ball back extension
Regress/ progress ball dumbbell row
Ladder Drills
11. Medicine ball scoop toss - MB side oblique throw
Core Strength
Tricep stabilization
Shoulder Power
Ladder Drills
12. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Back Strength
Core Stabilization
Shoulder Stabilization
Reactive Power
13. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Flexibility Stabilization
Regress/ progress ball squat
Considerations for balance stabilization
Leg Strength
14. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations w/ standing cable row
Considerations for exercises in scapular plane
Reactive Power
Considerations for Ball MB pullover throw - woodchop throw.
15. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Leg Power
Flexibility Power
Shoulder Stabilization
Considerations for seated lat pull-down
16. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Considerations for balance stabilization
Regress/ progress ball dumbbell row
Cone drills
17. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress seated stability ball military press
Regress/ progress prone ball dumbbell tricep extension
Reactive Stabilization
Reactive Stabilization
18. allow shoulders to elevate
Considerations for ball dumbbell row
Chest Power
Considerations w/ standing cable row
Considerations w/ back extension and cobra
19. Squat Jump - Tuck Jump
Regress/ progress SL balance
Back Stabilization
Leg Power
Leg Strength
20. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/progress standing cable row
Total body power
Regress SL squat touchdown and SL romanian deadlift
Chest Strength
21. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations w/ barbell
Total body power
Tricep Strength
Total body stabilization
22. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Shoulder Strength
Regress/ progress ball dumbbell row
Considerations for Ball MB pullover throw - woodchop throw.
Leg Power
23. 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
Flexibility Strength
Considerations for exercises in scapular plane
Regress/ progress prone ball dumbbell tricep extension
Reactive Strength
24. 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 SL dumbbell scaption
Considerations for total body stabilization exercises
Regress/ progress ball dumbbell row
Regress/ progress SL dumbbell curl
25. Ball squat (chair height) - Multiplanar step up to balance:
Flexibility Stabilization
Reactive Strength
Leg Stabilization
Regress/ progress seated stability ball military press
26. w/ assistance
Regress/ progress SL balance
Considerations w/ standing cable row
Regress SL squat touchdown and SL romanian deadlift
Considerations for seated lat pull-down
27. allow shoulders to elevate
Considerations w/ standing cable row
Progression for proprioceptive modalities
Shoulder Power
Regress/ progress ball squat
28. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Balance stability
Progress floor prone cobrao
Considerations for seated cable row
Back Power
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 w/ barbell
Considerations for landing
Tricep stabilization
Regress lunge to balance
30. Squat jump - Tuck jump - Butt kick - Power step up
Progress floor prone cobrao
Reactive Strength
Considerations for total body stabilization exercises
Back Power
31. 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 SL dumbbell curl
Flexibility Power
Balance Strength
Back Power
32. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Considerations for seated cable row
Progress floor bridge
Tricep stabilization
Considerations MB scoop toss and MB side oblique throw
33. Two arm MB chest pass - Rotating chest pass
Chest Power
Reactive Power
Regress/ progress ball dumbbell row
Regress/ progress Supine ball dumbbell tricep extension
34. Flat (on bench) dumbbell chest press- Barbell bench press
Flexibility Power
Tricep stabilization
Chest Strength
Regress/ progress SL dumbbell curl
35. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for balance stabilization
Bicep Stabilization
Considerations w/ barbell
Considerations w/ barbell
36. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Weight of MB for Ball MB pullover throw
Considerations w/ strength level shoulder press exercises
Progress floor bridge
Regress/ progress SL dumbbell curl
37. dont hyper extend back
Considerations w/ back extension and cobra
Considerations w/ strength level shoulder press exercises
Considerations for stability ball millitary press
Considerations for reactive strength exercises
38. Lunge to two-arm dumbbell press - Squat to two arm press
Balance Power
Total body strength
Progress ball back extension
Tricep Strength
39. add rotation - (core strength)
Core Power
Progress ball crunch
Considerations for ball dumbbell row
Regress SL squat touchdown and SL romanian deadlift
40. Standing Cable row - Ball dumbbell row
Core Strength
Considerations w/ lunges
Back Stabilization
Regress/ progress Supine ball dumbbell tricep extension
41. Seated two arm dumbbell biceps curl - Biceps curl machine
Regress floor prone iso-ab
Bicep Strength
Progress floor bridge
Regress floor prone iso-ab
42. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Regress/ progress Supine ball dumbbell tricep extension
Tricep Strength
Tricep Strength
Core Power
43. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Regress/ progress seated stability ball military press
Regress SL squat touchdown and SL romanian deadlift
Considerations for seated cable row
Cone drills
44. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Considerations for exercises in scapular plane
Balance Power
Shoulder Strength
Chest Stabilization
45. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Considerations for seated lat pull-down
Considerations for seated lat pull-down
Considerations for landing
46. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Flexibility Power
Leg Power
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL dumbbell scaption
47. Ball MB pullover throw - Woodchop throw
Regress/progress standing cable row
Considerations for ball dumbbell row
Back Power
Weight of MB for Ball MB pullover throw
48. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Tricep Strength
Chest Strength
Reactive Stabilization
Balance Power
49. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Ladder Drills
Considerations for total body stabilization exercises
Considerations for total body stabilization exercises
50. Dynamic - Functional - Multiplanar lunge (side - front - turn) - Prisoner squat (like reg but hands on ears) - Single leg squat touchdown - Tube walk (side to side) - Med ball (MB) chop and lift
Regress/ progress SL balance
Balance Strength
Flexibility Power
Shoulder Power
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