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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. 1 leg - (core stabilization)
Regress/ pregress - Multiplanar step up to balance
Progress floor bridge
Core Strength
Back Power
2. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for seated lat pull-down
Regress/ progress prone ball dumbbell tricep extension
Regress floor prone iso-ab
3. Progress: 2 arm - 1 arm - alt arm
Considerations for balance stabilization
Flexibility Strength
Progress floor prone cobrao
Total body strength
4. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Regress floor prone iso-ab
Shoulder Strength
Considerations w/ supine ball exercises
Considerations for seated lat pull-down
5. 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)
Considerations for ball dumbbell row
Considerations MB scoop toss and MB side oblique throw
Considerations for stability ball millitary press
Regress floor prone iso-ab
6. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Core Power
Shoulder Strength
Regress floor prone iso-ab
7. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Back Strength
Shoulder Stabilization
Shoulder Power
8. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Core Stabilization
Leg Strength
Bicep Strength
Regress/ progress SL dumbbell scaption
9. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Regress/ progress SL dumbbell scaption
Progress floor bridge
Regress lunge to balance
Core Stabilization
10. dont hyper extend back
Considerations w/ back extension and cobra
Regress/ progress ball dumbbell row
Regress/ progress ball dumbbell row
Flexibility Stabilization
11. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Considerations MB scoop toss and MB side oblique throw
Regress/ progress ball dumbbell row
Considerations for seated lat pull-down
12. 5-10% BW
Total body strength
Flexibility Power
Considerations for stability ball millitary press
Weight of MB for Ball MB pullover throw
13. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress seated stability ball military press
Total body strength
Progress floor bridge
Chest Power
14. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Shoulder Stabilization
Considerations for seated lat pull-down
Leg Stabilization
Considerations for ball dumbbell row
15. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Leg Stabilization
Considerations for seated lat pull-down
Chest Power
16. 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
Regress SL squat touchdown and SL romanian deadlift
Bicep Strength
Flexibility Stabilization
Regress/ progress prone ball dumbbell tricep extension
17. Single leg dumbbell curl - Single leg barbell curl
Chest Stabilization
Regress SL squat touchdown and SL romanian deadlift
Bicep Stabilization
Shoulder Power
18. 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 w/ back extension and cobra
Progress ball crunch
Considerations for exercises in scapular plane
Leg Power
19. O Regression: Hand to... Knee - Shin - Foot
Progress ball crunch
Regress/ progress SL dumbbell scaption
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ lunges
20. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Shoulder Stabilization
Regress/ progress seated stability ball military press
Considerations for exercises in scapular plane
Reactive Strength
21. Standing Cable row - Ball dumbbell row
Regress/ progress seated stability ball military press
Core Strength
Back Stabilization
Total body stabilization
22. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Core Strength
Considerations for seated cable row
Cone drills
23. Seated dumbbell shoulder press - Seated shoulder press machine
Balance stability
Regress/ progress SL balance
Progress ball back extension
Shoulder Strength
24. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations MB scoop toss and MB side oblique throw
Total body strength
Reactive Power
Considerations w/ supine ball exercises
25. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Progression for proprioceptive modalities
Considerations for landing
Flexibility Strength
26. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Regress/ pregress - Multiplanar step up to balance
Back Power
Considerations w/ lunges
Considerations for seated cable row
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)
Core Strength
Considerations for stability ball millitary press
Chest Power
Balance Strength
28. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Back Strength
Regress/ progress SL dumbbell curl
Considerations for total body stabilization exercises
Considerations w/ barbell
29. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Considerations for balance stabilization
Flexibility Strength
Chest Power
Regress/ progress SL dumbbell scaption
30. Ball dumbbell chest press - Push up
Considerations for seated cable row
Chest Stabilization
Tricep Strength
Considerations for total body stabilization exercises
31. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Progress floor prone cobrao
Regress lunge to balance
Ladder Drills
32. add rotation - (core strength)
Bicep Stabilization
Considerations MB scoop toss and MB side oblique throw
Back Stabilization
Progress ball crunch
33. Lunge to two-arm dumbbell press - Squat to two arm press
Considerations for seated lat pull-down
Back Strength
Chest Stabilization
Total body strength
34. 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
Considerations for reactive strength exercises
Regress floor prone iso-ab
Considerations for reactive strength exercises
Regress/progress standing cable row
35. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Considerations for seated cable row
Core Power
Progress floor prone cobrao
36. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Flexibility Power
Ladder Drills
Regress/ pregress - Multiplanar step up to balance
Core Stabilization
37. 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
Considerations w/ strength level shoulder press exercises
Ladder Drills
Core Power
38. Seated two arm dumbbell biceps curl - Biceps curl machine
Shoulder Power
Bicep Stabilization
Bicep Strength
Regress/ progress SL balance
39. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Flexibility Strength
Core Stabilization
Regress/ progress Supine ball dumbbell tricep extension
40. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Regress/ progress SL balance
Considerations MB scoop toss and MB side oblique throw
Considerations for balance stabilization
Shoulder Power
41. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for stability ball millitary press
Balance Power
Regress/ progress ball dumbbell row
42. Squat Jump - Tuck Jump
Flexibility Power
Considerations w/ barbell
Flexibility Stabilization
Leg Power
43. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations for stability ball millitary press
Chest Strength
Regress/ progress ball squat
Regress floor prone iso-ab
44. Squat jump - Tuck jump - Butt kick - Power step up
Regress/ progress Supine ball dumbbell tricep extension
Reactive Strength
Progress ball back extension
Considerations w/ lunges
45. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations w/ supine ball exercises
Regress floor prone iso-ab
Regress/ progress ball dumbbell row
Chest Stabilization
46. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Flexibility Strength
Core Strength
Ladder Drills
Consideration for tricep exercises
47. Box step up
Regress lunge to balance
Regress/ progress SL dumbbell scaption
Flexibility Strength
Back Power
48. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Regress/ progress seated stability ball military press
Total body power
Flexibility Stabilization
49. Squat Jump - Tuck Jump
Progress ball crunch
Flexibility Stabilization
Regress/ progress Supine ball dumbbell tricep extension
Leg Power
50. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Core Stabilization
Leg Stabilization
Leg Strength
Can you answer 50 questions in 15 minutes?
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