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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. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Total body stabilization
Considerations for seated cable row
Regress/progress standing cable row
Regress SL squat touchdown and SL romanian deadlift
2. 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)
Considerations for total body stabilization exercises
Balance Strength
Progress ball back extension
Back Power
3. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Chest Stabilization
Considerations for balance stabilization
Flexibility Strength
Considerations for seated cable row
4. Seated dumbbell shoulder press - Seated shoulder press machine
Regress/ progress SL balance
Shoulder Strength
Back Power
Flexibility Stabilization
5. Seated dumbbell shoulder press - Seated shoulder press machine
Regress/ progress SL barbell curl
Regress/ progress seated stability ball military press
Flexibility Strength
Shoulder Strength
6. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Total body power
Considerations for seated cable row
Considerations w/ standing cable row
Regress floor prone iso-ab
7. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Considerations for balance stabilization
Progression for proprioceptive modalities
Considerations for Ball MB pullover throw - woodchop throw.
Progress ball back extension
8. Two arm push press - Barbell clean
Progress ball back extension
Total body power
Total body stabilization
Considerations w/ strength level shoulder press exercises
9. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Weight of MB for Ball MB pullover throw
Chest Strength
Balance Power
10. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Regress SL squat touchdown and SL romanian deadlift
Core Stabilization
Considerations w/ barbell
Tricep stabilization
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
Flexibility Stabilization
Progress ball crunch
Tricep Strength
Shoulder Stabilization
12. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress ball dumbbell row
Regress/ progress ball squat
Bicep Stabilization
13. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations w/ standing cable row
Considerations for seated lat pull-down
Regress/ progress prone ball dumbbell tricep extension
Total body strength
14. 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)
Considerations for reactive strength exercises
Considerations for stability ball millitary press
Considerations for exercises in scapular plane
Shoulder Stabilization
15. Box step up
Bicep Strength
Bicep Stabilization
Regress lunge to balance
Back Stabilization
16. allow shoulders to elevate
Flexibility Stabilization
Cone drills
Considerations w/ standing cable row
Regress floor prone iso-ab
17. add rotation - (core strength)
Regress/ progress seated stability ball military press
Leg Stabilization
Progress ball back extension
Considerations for seated lat pull-down
18. add rotation - (core strength)
Bicep Stabilization
Progress floor prone cobrao
Chest Strength
Progress ball crunch
19. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Considerations for seated cable row
Tricep stabilization
Regress/ progress seated stability ball military press
Considerations w/ barbell
20. add rotation - (core strength)
Considerations w/ standing cable row
Considerations w/ strength level shoulder press exercises
Considerations w/ back extension and cobra
Progress ball crunch
21. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Progress ball crunch
Back Stabilization
Considerations w/ strength level shoulder press exercises
Flexibility Strength
22. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations for ball dumbbell row
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ supine ball exercises
Bicep Strength
23. dont hyper extend back
Considerations for landing
Back Stabilization
Considerations w/ back extension and cobra
Regress/ progress ball dumbbell row
24. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Chest Strength
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL balance
25. Exercises in scapular plane decreases risk of supraspinatus muscle becoming impinged bt head of humerus and coracoacromial arch of scapula. Ex: SL dumbbell scaption in shoulder stabiliation level
Considerations for exercises in scapular plane
Shoulder Stabilization
Reactive Power
Back Power
26. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Flexibility Strength
Tricep stabilization
Bicep Strength
27. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Weight of MB for Ball MB pullover throw
Regress/ progress Supine ball dumbbell tricep extension
Shoulder Strength
Regress/ progress SL dumbbell curl
28. 1 leg - (core stabilization)
Bicep Strength
Progress floor bridge
Tricep Strength
Total body 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.
Progress ball crunch
Considerations for landing
Shoulder Strength
Regress/ progress ball squat
30. Two arm MB chest pass - Rotating chest pass
Chest Power
Total body strength
Considerations for reactive strength exercises
Progress floor prone cobrao
31. Ball MB pullover throw - Woodchop throw
Back Power
Flexibility Strength
Regress/ progress SL barbell curl
Considerations for Ball MB pullover throw - woodchop throw.
32. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations for ball dumbbell row
Back Power
Flexibility Power
Core Strength
33. add rotation - (core strength)
Reactive Power
Regress/ progress seated stability ball military press
Progress ball back extension
Tricep stabilization
34. Single leg dumbbell curl - Single leg barbell curl
Regress/ progress ball squat
Progress ball crunch
Bicep Stabilization
Considerations for exercises in scapular plane
35. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Strength
Regress/ progress ball dumbbell row
Weight of MB for Ball MB pullover throw
Cone drills
36. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Regress floor prone iso-ab
Leg Power
Tricep stabilization
Balance Power
37. Flat (on bench) dumbbell chest press- Barbell bench press
Considerations w/ supine ball exercises
Leg Stabilization
Chest Strength
Considerations for seated cable row
38. Squat jump - Tuck jump - Butt kick - Power step up
Core Power
Progress floor prone cobrao
Reactive Strength
Regress/ progress ball dumbbell row
39. 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 balance
Total body stabilization
Regress/ pregress - Multiplanar step up to balance
Balance Strength
40. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Chest Stabilization
Regress/ progress ball dumbbell row
Regress/ progress ball squat
Regress lunge to balance
41. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Total body stabilization
Regress/ progress seated stability ball military press
Considerations w/ back extension and cobra
Back Power
42. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Considerations w/ barbell
Regress/ progress Supine ball dumbbell tricep extension
Bicep Stabilization
43. dont hyper extend back
Regress/ progress ball squat
Considerations for ball dumbbell row
Regress/ progress ball dumbbell row
Considerations w/ back extension and cobra
44. Ball dumbbell chest press - Push up
Consideration for tricep exercises
Chest Stabilization
Leg Stabilization
Regress SL squat touchdown and SL romanian deadlift
45. allow shoulders to elevate
Considerations w/ supine ball exercises
Leg Power
Considerations w/ standing cable row
Back Strength
46. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations w/ back extension and cobra
Regress/ pregress - Multiplanar step up to balance
Core Stabilization
Shoulder Stabilization
47. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Shoulder Stabilization
Reactive Strength
Considerations for balance stabilization
48. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Considerations for balance stabilization
Considerations w/ strength level shoulder press exercises
Considerations w/ lunges
49. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Tricep Strength
Considerations for stability ball millitary press
Core Power
Reactive Stabilization
50. Ball MB pullover throw - Woodchop throw
Regress/ progress prone ball dumbbell tricep extension
Tricep Strength
Considerations for landing
Back Power