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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
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress SL dumbbell scaption
Weight of MB for Ball MB pullover throw
Tricep Strength
2. 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
Regress/ progress ball dumbbell row
Core Power
Core Strength
3. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress seated stability ball military press
Regress/ progress SL dumbbell curl
Balance Power
4. Ball squat (chair height) - Multiplanar step up to balance:
Flexibility Stabilization
Leg Stabilization
Considerations w/ back extension and cobra
Leg Strength
5. 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
Bicep Strength
Progress floor bridge
Tricep Strength
6. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations for balance stabilization
Cone drills
Regress floor prone iso-ab
Core Power
7. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Reactive Strength
Reactive Power
Progress floor bridge
8. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Flexibility Power
Tricep stabilization
Core Strength
9. 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 Stabilization
Core Power
Flexibility Strength
Considerations for seated cable row
10. Standing Cable row - Ball dumbbell row
Back Stabilization
Leg Stabilization
Balance Power
Cone drills
11. Two arm MB chest pass - Rotating chest pass
Chest Power
Regress floor prone iso-ab
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress SL dumbbell scaption
12. 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
Core Stabilization
Flexibility Power
Considerations for Ball MB pullover throw - woodchop throw.
Back Strength
13. Progress: 2 arm - 1 arm - alt arm
Reactive Stabilization
Progress floor prone cobrao
Considerations for exercises in scapular plane
Considerations for Ball MB pullover throw - woodchop throw.
14. Seated Cable row - Seated lat pull-down
Regress/ progress SL balance
Considerations for exercises in scapular plane
Back Strength
Considerations for seated cable row
15. Squat jump - Tuck jump - Butt kick - Power step up
Flexibility Power
Progress floor bridge
Regress lunge to balance
Reactive Strength
16. Single leg dumbbell curl - Single leg barbell curl
Regress/ pregress - Multiplanar step up to balance
Progress floor prone cobrao
Bicep Stabilization
Cone drills
17. Box step up
Tricep stabilization
Regress/ pregress - Multiplanar step up to balance
Back Strength
Regress lunge to balance
18. Lunge to two-arm dumbbell press - Squat to two arm press
Bicep Strength
Total body strength
Reactive Power
Regress floor prone iso-ab
19. Two arm push press - Barbell clean
Total body power
Progress floor prone cobrao
Progression for proprioceptive modalities
Considerations MB scoop toss and MB side oblique throw
20. allow shoulders to elevate
Balance Strength
Regress/ progress ball dumbbell row
Considerations w/ standing cable row
Leg Power
21. Make sure head rests comfortably on ball? ? stress on cervical spine.
Flexibility Power
Weight of MB for Ball MB pullover throw
Reactive Power
Considerations w/ supine ball exercises
22. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Considerations w/ lunges
Considerations for ball dumbbell row
Regress/progress standing cable row
23. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Shoulder Strength
Regress/ progress SL dumbbell scaption
Considerations for landing
Regress/ pregress - Multiplanar step up to balance
24. Box step up
Core Strength
Shoulder Strength
Bicep Stabilization
Regress lunge to balance
25. Seated dumbbell shoulder press - Seated shoulder press machine
Back Stabilization
Leg Strength
Tricep Strength
Shoulder Strength
26. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Back Strength
Total body power
Core Strength
27. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Considerations w/ standing cable row
Considerations w/ back extension and cobra
Regress/ progress Supine ball dumbbell tricep extension
28. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations w/ barbell
Total body strength
Ladder Drills
Core Stabilization
29. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Back Power
Considerations for seated cable row
Considerations for reactive strength exercises
Regress/ progress SL balance
30. Seated Cable row - Seated lat pull-down
Back Stabilization
Progress ball crunch
Shoulder Strength
Back Strength
31. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Shoulder Power
Shoulder Stabilization
Leg Strength
Considerations for seated lat pull-down
32. 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 seated stability ball military press
Consideration for tricep exercises
Considerations for exercises in scapular plane
Progress floor prone cobrao
33. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for balance stabilization
Considerations w/ supine ball exercises
Considerations w/ supine ball exercises
Considerations w/ barbell
34. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Total body stabilization
Progress ball crunch
Considerations for landing
35. 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
Balance Power
Chest Stabilization
Considerations for landing
36. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Weight of MB for Ball MB pullover throw
Regress/ progress seated stability ball military press
Core Power
Regress/ progress SL balance
37. 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/ back extension and cobra
Regress/ progress SL barbell curl
Considerations for landing
Considerations w/ strength level shoulder press exercises
38. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations w/ standing cable row
Shoulder Stabilization
Ladder Drills
Regress/ progress ball squat
39. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations for balance stabilization
Leg Strength
Considerations w/ barbell
Regress/ pregress - Multiplanar step up to balance
40. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Weight of MB for Ball MB pullover throw
Flexibility Strength
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ supine ball exercises
41. Ball dumbbell chest press - Push up
Shoulder Strength
Regress/ progress SL balance
Ladder Drills
Chest Stabilization
42. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Leg Strength
Considerations w/ lunges
Considerations w/ barbell
Total body stabilization
43. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Consideration for tricep exercises
Considerations for Ball MB pullover throw - woodchop throw.
Balance Power
Reactive Strength
44. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Considerations for total body stabilization exercises
Balance stability
Leg Power
Reactive Stabilization
45. w/ assistance
Regress/ progress SL balance
Regress/ progress prone ball dumbbell tricep extension
Bicep Strength
Regress/ progress ball dumbbell row
46. O Regression: Hand to... Knee - Shin - Foot
Balance Power
Regress/ progress SL barbell curl
Flexibility Stabilization
Regress SL squat touchdown and SL romanian deadlift
47. 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
Considerations for seated cable row
Flexibility Power
Considerations for balance stabilization
Regress/ progress ball squat
48. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Reactive Stabilization
Considerations w/ strength level shoulder press exercises
Considerations w/ lunges
Flexibility Power
49. 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
Progression for proprioceptive modalities
Considerations for Ball MB pullover throw - woodchop throw.
Core Strength
50. Cable pushdown - Supine bench barbell triceps extension
Bicep Strength
Considerations for ball dumbbell row
Tricep Strength
Considerations w/ barbell