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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. add rotation - (core strength)
Considerations for ball dumbbell row
Chest Stabilization
Progress ball back extension
Regress/ progress Supine ball dumbbell tricep extension
2. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Progress floor bridge
Considerations w/ strength level shoulder press exercises
Regress floor prone iso-ab
Progress ball crunch
3. 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 ball dumbbell row
Regress/progress standing cable row
Shoulder Power
Regress/ progress SL dumbbell scaption
4. Box step up
Regress/ progress seated stability ball military press
Shoulder Power
Regress lunge to balance
Shoulder Stabilization
5. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ progress seated stability ball military press
Total body strength
Regress lunge to balance
Considerations w/ lunges
6. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Regress SL squat touchdown and SL romanian deadlift
Back Power
Flexibility Strength
7. Ball dumbbell chest press - Push up
Leg Strength
Regress/ progress ball dumbbell row
Back Strength
Chest Stabilization
8. Cable pushdown - Supine bench barbell triceps extension
Considerations for stability ball millitary press
Shoulder Strength
Tricep Strength
Total body strength
9. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Considerations for seated cable row
Considerations w/ lunges
Reactive Stabilization
Core Stabilization
10. Seated Cable row - Seated lat pull-down
Considerations for seated lat pull-down
Chest Power
Back Strength
Bicep Stabilization
11. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Shoulder Stabilization
Considerations w/ lunges
Total body strength
Ladder Drills
12. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Considerations for stability ball millitary press
Back Power
Considerations for seated lat pull-down
13. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Core Strength
Balance Strength
Balance Power
14. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Progress floor bridge
Consideration for tricep exercises
Leg Strength
15. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Progression for proprioceptive modalities
Progression for proprioceptive modalities
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL dumbbell scaption
16. Cable pushdown - Supine bench barbell triceps extension
Regress lunge to balance
Tricep Strength
Regress floor prone iso-ab
Regress/ progress SL dumbbell curl
17. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Regress/ pregress - Multiplanar step up to balance
Regress/ progress ball dumbbell row
Back Strength
Ladder Drills
18. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations for stability ball millitary press
Considerations MB scoop toss and MB side oblique throw
Flexibility Strength
Regress floor prone iso-ab
19. Standing Cable row - Ball dumbbell row
Back Stabilization
Shoulder Power
Regress/ progress SL barbell curl
Regress SL squat touchdown and SL romanian deadlift
20. 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
Reactive Strength
Progress ball back extension
Regress/ pregress - Multiplanar step up to balance
21. O Regression: Hand to... Knee - Shin - Foot
Regress floor prone iso-ab
Flexibility Stabilization
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress ball dumbbell row
22. 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
Considerations for balance stabilization
Progress ball back extension
Regress/ progress seated stability ball military press
23. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Shoulder Strength
Flexibility Strength
Considerations for landing
Core Stabilization
24. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Shoulder Strength
Regress/ progress seated stability ball military press
Regress/ progress SL dumbbell scaption
Considerations for balance stabilization
25. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Weight of MB for Ball MB pullover throw
Total body stabilization
Considerations w/ lunges
Considerations for ball dumbbell row
26. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Total body strength
Balance Strength
Considerations w/ supine ball exercises
Shoulder Strength
27. 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.
Reactive Strength
Regress/ progress SL barbell curl
Tricep stabilization
Considerations for landing
28. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations w/ supine ball exercises
Regress/ progress SL barbell curl
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress prone ball dumbbell tricep extension
29. 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 lat pull-down
Flexibility Power
Considerations w/ supine ball exercises
Considerations for seated lat pull-down
30. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Regress/ pregress - Multiplanar step up to balance
Considerations for balance stabilization
Core Strength
Leg Strength
31. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations for seated cable row
Considerations for stability ball millitary press
Reactive Power
Bicep Strength
32. 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
Regress lunge to balance
Consideration for tricep exercises
Balance Power
Regress/progress standing cable row
33. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Progress ball crunch
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ lunges
Regress/ pregress - Multiplanar step up to balance
34. 1 leg - (core stabilization)
Cone drills
Regress/ progress SL barbell curl
Progress floor bridge
Considerations for ball dumbbell row
35. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations w/ strength level shoulder press exercises
Regress/ progress SL dumbbell curl
Progress ball crunch
Flexibility Stabilization
36. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Shoulder Power
Balance Power
Shoulder Stabilization
Considerations for seated lat pull-down
37. 5-10% BW
Regress/ progress SL dumbbell scaption
Progress ball crunch
Weight of MB for Ball MB pullover throw
Regress floor prone iso-ab
38. Seated two arm dumbbell biceps curl - Biceps curl machine
Considerations w/ lunges
Total body strength
Leg Stabilization
Bicep Strength
39. 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)
Chest Stabilization
Total body strength
Core Power
Considerations for stability ball millitary press
40. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ lunges
Regress floor prone iso-ab
Considerations w/ supine ball exercises
Chest Strength
41. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Consideration for tricep exercises
Progress floor prone cobrao
Considerations for seated cable row
42. Single leg dumbbell curl - Single leg barbell curl
Total body strength
Weight of MB for Ball MB pullover throw
Core Power
Bicep Stabilization
43. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Consideration for tricep exercises
Considerations w/ lunges
Considerations for seated lat pull-down
Regress/ pregress - Multiplanar step up to balance
44. dont hyper extend back
Back Strength
Chest Power
Considerations w/ back extension and cobra
Bicep Stabilization
45. O Regression - On bench - Progression: Alt arms - One arm
Considerations for exercises in scapular plane
Tricep Strength
Considerations for ball dumbbell row
Regress/ progress Supine ball dumbbell tricep extension
46. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Considerations w/ barbell
Tricep stabilization
Considerations w/ strength level shoulder press exercises
Bicep Strength
47. add rotation - (core strength)
Core Strength
Progress ball crunch
Regress/ progress SL barbell curl
Flexibility Stabilization
48. Two arm push press - Barbell clean
Total body power
Considerations w/ standing cable row
Regress/ progress SL dumbbell scaption
Considerations MB scoop toss and MB side oblique throw
49. 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
Progress ball crunch
Cone drills
Consideration for tricep exercises
Considerations for landing
50. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations for seated lat pull-down
Regress/ pregress - Multiplanar step up to balance
Considerations w/ lunges
Reactive Power