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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. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations for exercises in scapular plane
Total body strength
Considerations MB scoop toss and MB side oblique throw
Considerations w/ barbell
2. Squat Jump - Tuck Jump
Bicep Strength
Considerations for reactive strength exercises
Total body stabilization
Leg Power
3. Seated Cable row - Seated lat pull-down
Total body stabilization
Back Strength
Balance stability
Flexibility Stabilization
4. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for balance stabilization
Considerations w/ back extension and cobra
Progression for proprioceptive modalities
Regress floor prone iso-ab
5. O Regression: Hand to... Knee - Shin - Foot
Reactive Power
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress SL dumbbell curl
Progress floor prone cobrao
6. Medicine ball scoop toss - MB side oblique throw
Shoulder Strength
Shoulder Power
Leg Power
Regress/ progress SL dumbbell scaption
7. O Regression - On bench - Progression: Alt arms - One arm
Total body stabilization
Considerations w/ lunges
Bicep Stabilization
Regress/ progress Supine ball dumbbell tricep extension
8. Seated two arm dumbbell biceps curl - Biceps curl machine
Regress/ progress SL barbell curl
Considerations w/ barbell
Shoulder Strength
Bicep Strength
9. O Regression - On bench - Progression: Alt arms - One arm
Bicep Stabilization
Leg Power
Regress floor prone iso-ab
Regress/ progress Supine ball dumbbell tricep extension
10. add rotation - (core strength)
Progress floor bridge
Progress ball crunch
Reactive Stabilization
Core Strength
11. 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
Chest Power
Considerations for reactive strength exercises
Considerations for ball dumbbell row
12. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Total body strength
Total body power
Considerations for seated cable row
Considerations w/ supine ball exercises
13. Two arm push press - Barbell clean
Considerations for seated lat pull-down
Shoulder Stabilization
Considerations w/ back extension and cobra
Total body power
14. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Back Strength
Leg Power
Regress floor prone iso-ab
15. 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 for balance stabilization
Tricep Strength
Considerations for landing
Progress ball crunch
16. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Progress floor bridge
Regress/progress standing cable row
Considerations MB scoop toss and MB side oblique throw
17. 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
Back Strength
Considerations for ball dumbbell row
Bicep Stabilization
Regress/progress standing cable row
18. add rotation - (core strength)
Back Strength
Considerations w/ lunges
Cone drills
Progress ball crunch
19. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Core Strength
Regress SL squat touchdown and SL romanian deadlift
Bicep Strength
20. Progress: 2 arm - 1 arm - alt arm
Progress floor bridge
Considerations w/ lunges
Regress/ progress ball squat
Progress floor prone cobrao
21. 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 for landing
Regress/ progress seated stability ball military press
Considerations w/ standing cable row
Leg Strength
22. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Bicep Strength
Tricep Strength
Balance Power
Tricep stabilization
23. 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
Progress ball back extension
Tricep Strength
Regress/progress standing cable row
Progress ball crunch
24. Ball dumbbell chest press - Push up
Core Stabilization
Chest Stabilization
Balance Power
Leg Stabilization
25. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Considerations for Ball MB pullover throw - woodchop throw.
Balance Strength
Considerations MB scoop toss and MB side oblique throw
Regress/ progress ball squat
26. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Considerations w/ standing cable row
Considerations for balance stabilization
Considerations w/ supine ball exercises
27. 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 SL squat touchdown and SL romanian deadlift
Shoulder Strength
Considerations for stability ball millitary press
Leg Stabilization
28. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Regress/ progress ball squat
Considerations w/ lunges
Considerations for seated cable row
Regress/ progress SL barbell curl
29. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Regress/ progress ball squat
Ladder Drills
Considerations w/ strength level shoulder press exercises
Reactive Stabilization
30. Squat Jump - Tuck Jump
Leg Power
Progress ball crunch
Considerations for balance stabilization
Regress/ progress ball dumbbell row
31. 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
Flexibility Strength
Progress floor bridge
Weight of MB for Ball MB pullover throw
32. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress ball dumbbell row
Back Stabilization
Considerations w/ lunges
Regress/ progress SL barbell curl
33. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ progress ball dumbbell row
Total body strength
Considerations for exercises in scapular plane
Progress ball back extension
34. 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
Leg Stabilization
Shoulder Power
Back Strength
35. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Bicep Strength
Core Stabilization
Considerations for seated cable row
Leg Strength
36. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Shoulder Power
Balance Power
Regress lunge to balance
Leg Stabilization
37. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations for exercises in scapular plane
Regress/ progress prone ball dumbbell tricep extension
Regress floor prone iso-ab
Considerations w/ strength level shoulder press exercises
38. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Regress/ progress ball dumbbell row
Total body stabilization
Balance stability
39. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Consideration for tricep exercises
Regress floor prone iso-ab
Considerations w/ barbell
Tricep Strength
40. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Core Strength
Back Stabilization
Considerations w/ barbell
Considerations w/ strength level shoulder press exercises
41. Squat jump - Tuck jump - Butt kick - Power step up
Progress floor prone cobrao
Reactive Strength
Considerations for reactive strength exercises
Considerations for exercises in scapular plane
42. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Shoulder Strength
Considerations MB scoop toss and MB side oblique throw
Considerations for exercises in scapular plane
Flexibility Power
43. Flat (on bench) dumbbell chest press- Barbell bench press
Balance stability
Back Stabilization
Chest Strength
Bicep Stabilization
44. dont hyper extend back
Weight of MB for Ball MB pullover throw
Considerations for stability ball millitary press
Considerations w/ back extension and cobra
Progress ball crunch
45. 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 w/ standing cable row
Regress SL squat touchdown and SL romanian deadlift
Considerations for total body stabilization exercises
46. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Flexibility Strength
Regress/progress standing cable row
Considerations w/ barbell
Regress/ progress prone ball dumbbell tricep extension
47. 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 standing cable row
Considerations for total body stabilization exercises
Considerations for exercises in scapular plane
Bicep Strength
48. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ progress SL balance
Total body strength
Shoulder Stabilization
Core Stabilization
49. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Shoulder Strength
Chest Power
Flexibility Strength
50. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Chest Stabilization
Total body stabilization
Considerations for seated lat pull-down
Tricep stabilization