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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. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Chest Strength
Considerations w/ lunges
Progress ball back extension
Regress/ progress ball dumbbell row
2. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Core Strength
Considerations for ball dumbbell row
Leg Strength
Regress/ progress ball squat
3. Squat Jump - Tuck Jump
Regress/ progress ball squat
Progress floor bridge
Balance Power
Leg Power
4. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Core Stabilization
Considerations for ball dumbbell row
Tricep stabilization
Regress/ progress seated stability ball military press
5. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Considerations w/ back extension and cobra
Regress/ progress SL dumbbell curl
Regress/ progress SL balance
6. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Progress ball crunch
Considerations for exercises in scapular plane
Core Stabilization
Tricep stabilization
7. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Core Power
Progress floor prone cobrao
Cone drills
Regress/ progress Supine ball dumbbell tricep extension
8. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Shoulder Stabilization
Considerations for stability ball millitary press
Considerations w/ lunges
9. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Considerations w/ supine ball exercises
Considerations w/ standing cable row
Regress/ progress Supine ball dumbbell tricep extension
10. allow shoulders to elevate
Considerations w/ standing cable row
Progress floor bridge
Regress/ progress SL dumbbell curl
Balance Power
11. O Regression: Hand to... Knee - Shin - Foot
Regress floor prone iso-ab
Reactive Power
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress SL dumbbell curl
12. Ball MB pullover throw - Woodchop throw
Considerations for landing
Shoulder Strength
Back Power
Bicep Strength
13. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Regress/ progress seated stability ball military press
Considerations for balance stabilization
Core Strength
Back Strength
14. dont hyper extend back
Cone drills
Shoulder Strength
Considerations w/ back extension and cobra
Flexibility Power
15. 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 floor prone iso-ab
Considerations for reactive strength exercises
Considerations for ball dumbbell row
Considerations for total body stabilization exercises
16. Two arm MB chest pass - Rotating chest pass
Chest Power
Regress/progress standing cable row
Core Stabilization
Total body power
17. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Chest Strength
Considerations for total body stabilization exercises
Cone drills
18. Flat (on bench) dumbbell chest press- Barbell bench press
Core Power
Back Stabilization
Chest Strength
Considerations w/ strength level shoulder press exercises
19. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations w/ barbell
Tricep Strength
Considerations w/ supine ball exercises
Regress/ progress ball squat
20. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Core Strength
Considerations for seated lat pull-down
Regress floor prone iso-ab
Weight of MB for Ball MB pullover throw
21. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Flexibility Strength
Back Strength
Ladder Drills
Consideration for tricep exercises
22. 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 w/ back extension and cobra
Regress/ progress SL barbell curl
Regress/ progress seated stability ball military press
Considerations for stability ball millitary press
23. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Back Strength
Progression for proprioceptive modalities
Regress/ progress SL balance
24. O Regression - On bench - Progression: Alt arms - One arm
Progress floor prone cobrao
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress SL dumbbell curl
Chest Power
25. 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 for seated lat pull-down
Considerations w/ standing cable row
Reactive Strength
26. 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
Consideration for tricep exercises
Bicep Stabilization
Balance Power
Flexibility Power
27. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Back Strength
Considerations for total body stabilization exercises
Considerations w/ supine ball exercises
28. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations for exercises in scapular plane
Considerations MB scoop toss and MB side oblique throw
Considerations w/ supine ball exercises
Regress/ progress prone ball dumbbell tricep extension
29. Ball MB pullover throw - Woodchop throw
Back Power
Bicep Strength
Core Strength
Considerations MB scoop toss and MB side oblique throw
30. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Chest Power
Considerations w/ lunges
Leg Stabilization
Reactive Strength
31. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Considerations w/ strength level shoulder press exercises
Considerations w/ standing cable row
Total body strength
Balance stability
32. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Power
Regress/ progress prone ball dumbbell tricep extension
Flexibility Stabilization
Reactive Strength
33. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Consideration for tricep exercises
Progress floor bridge
Regress lunge to balance
Considerations w/ strength level shoulder press exercises
34. 5-10% BW
Weight of MB for Ball MB pullover throw
Regress/ progress seated stability ball military press
Considerations for seated lat pull-down
Chest Strength
35. Ball squat (chair height) - Multiplanar step up to balance:
Back Stabilization
Considerations MB scoop toss and MB side oblique throw
Leg Stabilization
Regress/ progress SL balance
36. 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
Considerations w/ back extension and cobra
Flexibility Strength
Progression for proprioceptive modalities
Flexibility Power
37. Box step up
Shoulder Stabilization
Regress lunge to balance
Flexibility Power
Leg Strength
38. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Reactive Stabilization
Considerations w/ barbell
Reactive Power
Shoulder Power
39. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations for landing
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress ball squat
Ladder Drills
40. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Chest Power
Regress/ progress seated stability ball military press
Core Strength
Reactive Stabilization
41. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Cone drills
Core Stabilization
Considerations for total body stabilization exercises
Balance stability
42. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Tricep Strength
Regress/ progress seated stability ball military press
Considerations for ball dumbbell row
Reactive Stabilization
43. 1 leg - (core stabilization)
Back Stabilization
Regress/ progress ball squat
Back Power
Progress floor bridge
44. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Regress/ progress seated stability ball military press
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress SL dumbbell curl
45. w/ assistance
Regress/ progress SL balance
Back Strength
Chest Power
Considerations for balance stabilization
46. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Considerations MB scoop toss and MB side oblique throw
Considerations w/ strength level shoulder press exercises
Total body stabilization
47. Ball squat (chair height) - Multiplanar step up to balance:
Back Strength
Considerations w/ lunges
Leg Stabilization
Chest Strength
48. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Progress ball back extension
Considerations w/ lunges
Considerations MB scoop toss and MB side oblique throw
Core Stabilization
49. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Flexibility Stabilization
Regress floor prone iso-ab
Reactive Strength
Shoulder Strength
50. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress ball dumbbell row
Considerations for seated lat pull-down
Considerations w/ standing cable row