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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. 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
Regress lunge to balance
Considerations MB scoop toss and MB side oblique throw
Leg Power
Considerations for exercises in scapular plane
2. 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
Tricep Strength
Reactive Stabilization
Balance stability
3. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Flexibility Strength
Regress/ pregress - Multiplanar step up to balance
Balance Power
Regress/ progress prone ball dumbbell tricep extension
4. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Balance stability
Cone drills
Considerations for reactive strength exercises
Progression for proprioceptive modalities
5. allow shoulders to elevate
Considerations w/ standing cable row
Reactive Power
Considerations for total body stabilization exercises
Bicep Strength
6. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Shoulder Stabilization
Flexibility Strength
Shoulder Strength
Core Power
7. O Regression: Hand to... Knee - Shin - Foot
Progress floor prone cobrao
Regress SL squat touchdown and SL romanian deadlift
Considerations for reactive strength exercises
Shoulder Power
8. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations MB scoop toss and MB side oblique throw
Regress/ progress ball dumbbell row
Core Power
Regress/ progress SL dumbbell curl
9. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Regress/ progress SL dumbbell scaption
Regress/ progress prone ball dumbbell tricep extension
Considerations for seated lat pull-down
Weight of MB for Ball MB pullover throw
10. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Balance Strength
Considerations MB scoop toss and MB side oblique throw
Regress/ pregress - Multiplanar step up to balance
Considerations w/ lunges
11. 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 SL dumbbell scaption
Balance Power
Progression for proprioceptive modalities
Regress/progress standing cable row
12. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Regress/ progress prone ball dumbbell tricep extension
Regress/progress standing cable row
Reactive Stabilization
Shoulder Power
13. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Total body power
Considerations for seated lat pull-down
Regress/ pregress - Multiplanar step up to balance
14. Single-leg Dumbbell Scaption - Seated stability ball military press
Ladder Drills
Regress/ pregress - Multiplanar step up to balance
Shoulder Stabilization
Regress/ progress SL balance
15. w/ assistance
Considerations for total body stabilization exercises
Considerations w/ strength level shoulder press exercises
Considerations w/ lunges
Regress/ progress SL balance
16. Seated Cable row - Seated lat pull-down
Back Strength
Progression for proprioceptive modalities
Balance Strength
Regress/ progress SL dumbbell curl
17. Ball MB pullover throw - Woodchop throw
Balance Power
Back Power
Considerations for seated lat pull-down
Back Strength
18. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations for seated lat pull-down
Considerations w/ supine ball exercises
Leg Stabilization
Regress/ progress ball dumbbell row
19. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Flexibility Stabilization
Leg Stabilization
Progress ball back extension
Considerations w/ barbell
20. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations w/ supine ball exercises
Consideration for tricep exercises
Regress/ progress ball squat
Core Strength
21. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Bicep Strength
Reactive Stabilization
Progress floor prone cobrao
Regress floor prone iso-ab
22. dont hyper extend back
Considerations w/ back extension and cobra
Shoulder Strength
Tricep Strength
Leg Stabilization
23. dont hyper extend back
Considerations for balance stabilization
Regress/ progress Supine ball dumbbell tricep extension
Total body power
Considerations w/ back extension and cobra
24. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Back Stabilization
Core Power
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL barbell curl
25. Box step up
Reactive Power
Regress/ progress Supine ball dumbbell tricep extension
Progression for proprioceptive modalities
Regress lunge to balance
26. 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/ progress seated stability ball military press
Tricep Strength
Core Stabilization
Considerations for landing
27. 5-10% BW
Core Strength
Weight of MB for Ball MB pullover throw
Balance Power
Core Stabilization
28. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Balance Power
Considerations for balance stabilization
Regress/ progress SL balance
29. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Reactive Strength
Ladder Drills
Considerations for seated cable row
Weight of MB for Ball MB pullover throw
30. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Back Stabilization
Back Stabilization
Weight of MB for Ball MB pullover throw
31. 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
Regress/ progress SL dumbbell curl
Considerations for exercises in scapular plane
Regress/ progress Supine ball dumbbell tricep extension
Considerations for reactive strength exercises
32. 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)
Regress/ pregress - Multiplanar step up to balance
Regress/ progress SL dumbbell curl
Considerations for exercises in scapular plane
Considerations for stability ball millitary press
33. Two arm MB chest pass - Rotating chest pass
Progress ball back extension
Regress lunge to balance
Considerations w/ standing cable row
Chest Power
34. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Bicep Strength
Tricep Strength
Considerations MB scoop toss and MB side oblique throw
35. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress ball dumbbell row
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress SL barbell curl
Considerations for seated lat pull-down
36. Seated dumbbell shoulder press - Seated shoulder press machine
Considerations w/ standing cable row
Shoulder Strength
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for seated lat pull-down
37. 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
Tricep Strength
Core Stabilization
Back Power
38. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Total body power
Flexibility Strength
Considerations w/ strength level shoulder press exercises
Considerations w/ lunges
39. Squat jump - Tuck jump - Butt kick - Power step up
Bicep Stabilization
Progress ball back extension
Reactive Strength
Considerations for seated cable row
40. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations for ball dumbbell row
Regress/ progress prone ball dumbbell tricep extension
Back Power
Regress/progress standing cable row
41. 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
Total body stabilization
Cone drills
Progress ball back extension
Consideration for tricep exercises
42. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Shoulder Stabilization
Bicep Stabilization
Weight of MB for Ball MB pullover throw
43. 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
Regress floor prone iso-ab
Regress/ pregress - Multiplanar step up to balance
Chest Power
44. Ball dumbbell chest press - Push up
Chest Stabilization
Considerations for ball dumbbell row
Reactive Stabilization
Back Power
45. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for exercises in scapular plane
Considerations for seated lat pull-down
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress Supine ball dumbbell tricep extension
46. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Consideration for tricep exercises
Flexibility Stabilization
Balance stability
Considerations for seated lat pull-down
47. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Bicep Stabilization
Regress/ progress SL balance
Considerations w/ back extension and cobra
48. 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/ progress SL dumbbell curl
Considerations for landing
Regress SL squat touchdown and SL romanian deadlift
Reactive Stabilization
49. 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)
Balance Strength
Flexibility Stabilization
Considerations for total body stabilization exercises
Tricep Strength
50. 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
Bicep Strength
Core Stabilization
Shoulder Stabilization