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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. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Considerations for seated lat pull-down
Bicep Strength
Progression for proprioceptive modalities
Reactive Stabilization
2. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Tricep stabilization
Considerations for total body stabilization exercises
Considerations w/ barbell
Balance Strength
3. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Chest Power
Considerations for seated cable row
Regress/ progress SL balance
Considerations for seated lat pull-down
4. Squat Jump - Tuck Jump
Chest Strength
Total body power
Leg Power
Chest Stabilization
5. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress seated stability ball military press
Regress/ progress ball squat
Core Strength
Progress floor prone cobrao
6. 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
Considerations w/ barbell
Chest Strength
Regress/ progress seated stability ball military press
Flexibility Stabilization
7. O Regression - On bench - Progression: Alt arms - One arm
Reactive Power
Weight of MB for Ball MB pullover throw
Regress/ progress Supine ball dumbbell tricep extension
Chest Stabilization
8. w/ assistance
Back Stabilization
Regress/ progress SL balance
Shoulder Strength
Leg Power
9. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Bicep Strength
Considerations for seated lat pull-down
Progress floor bridge
10. Single leg dumbbell curl - Single leg barbell curl
Reactive Power
Balance Strength
Regress SL squat touchdown and SL romanian deadlift
Bicep Stabilization
11. Two arm MB chest pass - Rotating chest pass
Progress floor bridge
Chest Power
Shoulder Stabilization
Considerations for balance stabilization
12. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Leg Strength
Considerations for ball dumbbell row
Considerations for landing
Total body stabilization
13. 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
Progression for proprioceptive modalities
Tricep Strength
Reactive Power
Flexibility Power
14. 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)
Leg Stabilization
Considerations for stability ball millitary press
Regress/ progress SL balance
Considerations w/ barbell
15. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Progression for proprioceptive modalities
Chest Stabilization
Regress/ progress prone ball dumbbell tricep extension
Total body stabilization
16. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Regress/ progress seated stability ball military press
Chest Power
Considerations w/ strength level shoulder press exercises
Bicep Stabilization
17. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Shoulder Power
Considerations w/ lunges
Tricep stabilization
Considerations for exercises in scapular plane
18. allow shoulders to elevate
Regress/ progress SL dumbbell curl
Considerations w/ standing cable row
Considerations for reactive strength exercises
Balance Power
19. 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 SL squat touchdown and SL romanian deadlift
Flexibility Stabilization
Regress/progress standing cable row
Regress/ progress Supine ball dumbbell tricep extension
20. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Regress floor prone iso-ab
Back Strength
Considerations w/ strength level shoulder press exercises
21. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Core Power
Total body stabilization
Regress/ progress seated stability ball military press
Considerations for exercises in scapular plane
22. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Reactive Power
Considerations for seated lat pull-down
Considerations for landing
Progress ball crunch
23. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Cone drills
Considerations for landing
Considerations w/ supine ball exercises
Leg Strength
24. Ball dumbbell chest press - Push up
Cone drills
Chest Stabilization
Cone drills
Bicep Strength
25. Box step up
Regress/ progress prone ball dumbbell tricep extension
Core Power
Regress lunge to balance
Flexibility Power
26. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Ladder Drills
Considerations w/ lunges
Regress/ pregress - Multiplanar step up to balance
Total body strength
27. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Progress ball back extension
Regress/ pregress - Multiplanar step up to balance
Regress/ progress SL dumbbell scaption
Ladder Drills
28. Medicine ball scoop toss - MB side oblique throw
Consideration for tricep exercises
Flexibility Power
Considerations for Ball MB pullover throw - woodchop throw.
Shoulder Power
29. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Considerations w/ back extension and cobra
Regress lunge to balance
Weight of MB for Ball MB pullover throw
30. 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
Regress/ progress SL dumbbell scaption
Considerations MB scoop toss and MB side oblique throw
Considerations for seated lat pull-down
Flexibility Strength
31. Ball dumbbell chest press - Push up
Progression for proprioceptive modalities
Flexibility Strength
Progress ball crunch
Chest Stabilization
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
Progress ball back extension
Considerations w/ back extension and cobra
Progression for proprioceptive modalities
Consideration for tricep exercises
33. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Considerations w/ back extension and cobra
Total body stabilization
Regress/ progress SL dumbbell scaption
34. Seated Cable row - Seated lat pull-down
Regress/ progress SL balance
Back Strength
Regress/ progress SL dumbbell scaption
Regress/ progress SL dumbbell curl
35. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Considerations MB scoop toss and MB side oblique throw
Core Power
Progress ball back extension
Leg Power
36. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Progress ball crunch
Back Stabilization
Balance stability
Core Stabilization
37. Cable pushdown - Supine bench barbell triceps extension
Considerations for reactive strength exercises
Regress/ progress SL barbell curl
Considerations for exercises in scapular plane
Tricep Strength
38. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Leg Stabilization
Flexibility Power
Shoulder Power
Ladder Drills
39. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for seated cable row
Regress/ pregress - Multiplanar step up to balance
40. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Considerations w/ standing cable row
Regress floor prone iso-ab
Core Power
Leg Power
41. dont hyper extend back
Leg Strength
Considerations w/ back extension and cobra
Back Strength
Considerations for seated cable row
42. 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)
Flexibility Stabilization
Considerations for exercises in scapular plane
Regress/ progress prone ball dumbbell tricep extension
Considerations for stability ball millitary press
43. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Tricep Strength
Balance stability
Progress floor prone cobrao
Total body power
44. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Total body power
Regress/progress standing cable row
Regress/ progress Supine ball dumbbell tricep extension
Core Strength
45. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Progress ball back extension
Total body strength
Cone drills
Reactive Stabilization
46. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Progress ball back extension
Back Power
Ladder Drills
Regress/ progress ball dumbbell row
47. add rotation - (core strength)
Progress ball crunch
Considerations for landing
Cone drills
Balance Strength
48. 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
Core Power
Considerations w/ lunges
Regress/ progress Supine ball dumbbell tricep extension
Flexibility Power
49. Seated Cable row - Seated lat pull-down
Back Stabilization
Back Strength
Core Strength
Considerations for balance stabilization
50. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Weight of MB for Ball MB pullover throw
Back Strength
Shoulder Stabilization
Core Strength