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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. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Regress/ progress seated stability ball military press
Regress/ progress prone ball dumbbell tricep extension
Balance Strength
2. Ball MB pullover throw - Woodchop throw
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress ball dumbbell row
Back Power
Core Strength
3. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Regress/ pregress - Multiplanar step up to balance
Back Strength
Ladder Drills
Bicep Strength
4. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Regress lunge to balance
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ barbell
Bicep Stabilization
5. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Shoulder Stabilization
Regress/ progress ball dumbbell row
Considerations for Ball MB pullover throw - woodchop throw.
Core Power
6. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Regress/ progress SL dumbbell scaption
Considerations w/ lunges
Ladder Drills
Balance Strength
7. Ball dumbbell chest press - Push up
Chest Stabilization
Cone drills
Regress/ progress ball dumbbell row
Considerations for exercises in scapular plane
8. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Chest Stabilization
Considerations for seated cable row
Flexibility Strength
Regress/ progress Supine ball dumbbell tricep extension
9. Seated dumbbell shoulder press - Seated shoulder press machine
Considerations for stability ball millitary press
Shoulder Strength
Chest Strength
Flexibility Stabilization
10. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progression for proprioceptive modalities
Balance Power
Core Stabilization
Leg Strength
11. Seated Cable row - Seated lat pull-down
Progress floor prone cobrao
Back Strength
Shoulder Strength
Considerations w/ back extension and cobra
12. w/ assistance
Regress/ pregress - Multiplanar step up to balance
Regress/ progress SL balance
Back Strength
Reactive Stabilization
13. Squat Jump - Tuck Jump
Back Stabilization
Leg Power
Regress/ pregress - Multiplanar step up to balance
Considerations w/ back extension and cobra
14. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Regress/ progress ball squat
Reactive Strength
Regress/progress standing cable row
15. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Considerations w/ strength level shoulder press exercises
Considerations for landing
Considerations for ball dumbbell row
16. Make sure head rests comfortably on ball? ? stress on cervical spine.
Progress ball back extension
Consideration for tricep exercises
Considerations w/ supine ball exercises
Reactive Power
17. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Back Stabilization
Considerations w/ supine ball exercises
Progress floor prone cobrao
Regress floor prone iso-ab
18. add rotation - (core strength)
Considerations for reactive strength exercises
Regress/ progress prone ball dumbbell tricep extension
Progress ball crunch
Flexibility Stabilization
19. Seated Cable row - Seated lat pull-down
Cone drills
Progress ball back extension
Back Strength
Reactive Power
20. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Regress/ progress ball squat
Total body stabilization
Consideration for tricep exercises
Core Power
21. Ball MB pullover throw - Woodchop throw
Considerations w/ standing cable row
Leg Strength
Balance Strength
Back Power
22. Two arm push press - Barbell clean
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL barbell curl
Ladder Drills
Total body power
23. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Total body strength
Progress floor prone cobrao
Balance stability
Considerations for exercises in scapular plane
24. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Chest Strength
Back Strength
Regress/ progress seated stability ball military press
Back Strength
25. 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)
Total body strength
Regress lunge to balance
Shoulder Strength
Considerations for stability ball millitary press
26. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Flexibility Strength
Chest Power
Regress/ pregress - Multiplanar step up to balance
Regress/ progress prone ball dumbbell tricep extension
27. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Considerations w/ supine ball exercises
Reactive Stabilization
Balance stability
Progress ball crunch
28. Medicine ball scoop toss - MB side oblique throw
Considerations for total body stabilization exercises
Progress ball crunch
Cone drills
Shoulder Power
29. allow shoulders to elevate
Progress floor prone cobrao
Regress lunge to balance
Considerations w/ standing cable row
Progression for proprioceptive modalities
30. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Bicep Stabilization
Regress/ progress Supine ball dumbbell tricep extension
Shoulder Power
Considerations for balance stabilization
31. 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 balance stabilization
Total body stabilization
Considerations for landing
Regress/progress standing cable row
32. Make sure to sit hips back before jumping and upon landing? optimal joint mechanics - Exercises are more dynamic - proper alignment important for max force production - Butt kicks - need flexibility of rectus femoris to avoid excessive lumbar extens
Regress/ progress ball dumbbell row
Regress/ progress prone ball dumbbell tricep extension
Considerations for reactive strength exercises
Leg Strength
33. O Regression: Hand to... Knee - Shin - Foot
Regress SL squat touchdown and SL romanian deadlift
Core Power
Back Strength
Leg Stabilization
34. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL dumbbell curl
Regress/progress standing cable row
Considerations w/ supine ball exercises
35. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL dumbbell scaption
Cone drills
Regress/ progress seated stability ball military press
36. Two arm push press - Barbell clean
Tricep Strength
Total body power
Progress floor prone cobrao
Regress/ progress prone ball dumbbell tricep extension
37. Ball dumbbell chest press - Push up
Chest Stabilization
Total body stabilization
Consideration for tricep exercises
Weight of MB for Ball MB pullover throw
38. Single-leg Dumbbell Scaption - Seated stability ball military press
Flexibility Stabilization
Chest Stabilization
Considerations for total body stabilization exercises
Shoulder Stabilization
39. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Cone drills
Regress lunge to balance
Reactive Power
Regress/ progress seated stability ball military press
40. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Progression for proprioceptive modalities
Regress/ progress ball dumbbell row
Considerations for total body stabilization exercises
41. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Regress/ progress prone ball dumbbell tricep extension
Regress floor prone iso-ab
Considerations w/ lunges
Core Stabilization
42. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Leg Stabilization
Considerations for balance stabilization
Chest Power
Considerations w/ barbell
43. Squat jump - Tuck jump - Butt kick - Power step up
Considerations w/ strength level shoulder press exercises
Reactive Strength
Regress SL squat touchdown and SL romanian deadlift
Core Stabilization
44. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Chest Strength
Considerations w/ strength level shoulder press exercises
Regress/ progress SL dumbbell scaption
Regress/ progress ball squat
45. allow shoulders to elevate
Considerations w/ standing cable row
Progression for proprioceptive modalities
Back Stabilization
Flexibility Strength
46. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Considerations w/ lunges
Back Strength
Regress/ progress seated stability ball military press
Considerations for landing
47. 1 leg - (core stabilization)
Considerations for exercises in scapular plane
Progress floor bridge
Balance Strength
Flexibility Power
48. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Chest Power
Balance Power
Considerations for ball dumbbell row
Considerations for total body stabilization exercises
49. Squat jump - Tuck jump - Butt kick - Power step up
Progression for proprioceptive modalities
Total body power
Regress/ progress ball squat
Reactive Strength
50. Seated two arm dumbbell biceps curl - Biceps curl machine
Flexibility Strength
Weight of MB for Ball MB pullover throw
Bicep Strength
Regress/ progress SL balance