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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. Seated dumbbell shoulder press - Seated shoulder press machine
Regress/ progress SL dumbbell curl
Shoulder Strength
Flexibility Stabilization
Regress/ progress SL barbell curl
2. Standing Cable row - Ball dumbbell row
Back Stabilization
Ladder Drills
Reactive Strength
Progress ball back extension
3. Two arm MB chest pass - Rotating chest pass
Regress/ progress SL barbell curl
Considerations for exercises in scapular plane
Chest Power
Regress/ progress SL dumbbell curl
4. w/ assistance
Regress/ progress SL balance
Tricep Strength
Back Power
Regress floor prone iso-ab
5. 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
Flexibility Power
Consideration for tricep exercises
Regress floor prone iso-ab
Weight of MB for Ball MB pullover throw
6. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Chest Strength
Shoulder Strength
Balance Power
7. Single-leg Dumbbell Scaption - Seated stability ball military press
Tricep stabilization
Progress floor bridge
Shoulder Stabilization
Weight of MB for Ball MB pullover throw
8. Seated two arm dumbbell biceps curl - Biceps curl machine
Leg Strength
Balance stability
Bicep Strength
Regress/ progress ball squat
9. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Power
Leg Strength
Shoulder Strength
Regress/ progress seated stability ball military press
10. 1 leg - (core stabilization)
Considerations w/ back extension and cobra
Regress/ progress SL barbell curl
Progress floor bridge
Progression for proprioceptive modalities
11. O Regression: Hand to... Knee - Shin - Foot
Chest Strength
Regress/ progress seated stability ball military press
Reactive Power
Regress SL squat touchdown and SL romanian deadlift
12. Squat jump - Tuck jump - Butt kick - Power step up
Regress/ progress ball dumbbell row
Regress/ progress prone ball dumbbell tricep extension
Considerations for balance stabilization
Reactive Strength
13. Cable pushdown - Supine bench barbell triceps extension
Flexibility Power
Tricep Strength
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ supine ball exercises
14. Ball dumbbell chest press - Push up
Considerations for exercises in scapular plane
Tricep Strength
Chest Stabilization
Progress ball back extension
15. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Balance Power
Regress/ progress ball dumbbell row
Progress ball back extension
16. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for ball dumbbell row
Considerations for seated lat pull-down
Back Power
Flexibility Power
17. 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
Bicep Stabilization
Progress floor prone cobrao
Regress/ progress SL dumbbell scaption
18. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Cone drills
Regress/ progress SL balance
Regress/ progress SL dumbbell scaption
Considerations w/ standing cable row
19. Seated two arm dumbbell biceps curl - Biceps curl machine
Chest Stabilization
Bicep Strength
Considerations w/ supine ball exercises
Considerations w/ barbell
20. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Core Power
Tricep stabilization
Considerations for landing
Considerations for total body stabilization exercises
21. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Leg Stabilization
Tricep stabilization
Progression for proprioceptive modalities
Balance Power
22. dont hyper extend back
Progress ball back extension
Reactive Strength
Chest Strength
Considerations w/ back extension and cobra
23. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Considerations w/ supine ball exercises
Balance stability
Progress ball crunch
Considerations for seated lat pull-down
24. Box step up
Leg Strength
Regress/ pregress - Multiplanar step up to balance
Shoulder Power
Regress lunge to balance
25. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Total body power
Regress/ progress SL dumbbell curl
Cone drills
Balance Strength
26. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress ball squat
Considerations w/ lunges
Regress/ progress SL barbell curl
Considerations w/ standing cable row
27. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Regress/ progress ball squat
Considerations for stability ball millitary press
Considerations for seated lat pull-down
28. 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
Total body stabilization
Considerations MB scoop toss and MB side oblique throw
Flexibility Power
Core Stabilization
29. 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
Progress ball back extension
Progress floor bridge
Regress floor prone iso-ab
30. Box step up
Tricep stabilization
Regress/ progress SL balance
Regress lunge to balance
Progress ball back extension
31. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Flexibility Stabilization
Considerations for ball dumbbell row
Progress floor bridge
32. Ball MB pullover throw - Woodchop throw
Total body strength
Considerations MB scoop toss and MB side oblique throw
Back Power
Chest Power
33. Single leg dumbbell curl - Single leg barbell curl
Core Strength
Regress/ progress Supine ball dumbbell tricep extension
Back Power
Bicep Stabilization
34. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Back Power
Total body strength
Considerations for ball dumbbell row
Progress floor bridge
35. 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/ progress SL barbell curl
Consideration for tricep exercises
Considerations for landing
Bicep Strength
36. Standing Cable row - Ball dumbbell row
Progress floor bridge
Considerations for ball dumbbell row
Bicep Strength
Back Stabilization
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
Shoulder Stabilization
Considerations for landing
Chest Power
38. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Regress lunge to balance
Tricep stabilization
Progress floor prone cobrao
Considerations for balance stabilization
39. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Regress/ progress Supine ball dumbbell tricep extension
Balance Power
Back Power
Considerations for ball dumbbell row
40. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Shoulder Stabilization
Reactive Power
Considerations for exercises in scapular plane
Regress/ progress seated stability ball military press
41. Make sure head rests comfortably on ball? ? stress on cervical spine.
Progression for proprioceptive modalities
Considerations for stability ball millitary press
Considerations w/ supine ball exercises
Chest Strength
42. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Balance stability
Considerations for seated cable row
Considerations for seated lat pull-down
Leg Strength
43. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Core Power
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress ball dumbbell row
Balance Strength
44. add rotation - (core strength)
Considerations for ball dumbbell row
Progress ball crunch
Regress/ progress ball squat
Considerations for exercises in scapular plane
45. Medicine ball scoop toss - MB side oblique throw
Balance Strength
Shoulder Power
Considerations for ball dumbbell row
Core Stabilization
46. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/ progress ball squat
Chest Strength
Shoulder Stabilization
Flexibility Power
47. allow shoulders to elevate
Back Power
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for exercises in scapular plane
Considerations w/ standing cable row
48. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Core Stabilization
Considerations w/ barbell
Chest Strength
Progression for proprioceptive modalities
49. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progress floor prone cobrao
Core Stabilization
Bicep Stabilization
Progression for proprioceptive modalities
50. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Regress lunge to balance
Considerations for seated cable row
Regress/ progress SL balance
Leg Stabilization
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