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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. allow shoulders to elevate
Considerations w/ barbell
Progress ball back extension
Considerations w/ supine ball exercises
Considerations w/ standing cable row
2. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Regress/ progress SL dumbbell curl
Total body stabilization
Regress floor prone iso-ab
Considerations for seated cable row
3. 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)
Shoulder Strength
Progress ball back extension
Regress/ progress SL dumbbell curl
Considerations for total body stabilization exercises
4. 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 for Ball MB pullover throw - woodchop throw.
Progress ball back extension
Flexibility Stabilization
Core Power
5. O Regression - Two legs - Progression: Proprioceptive modalities
Progression for proprioceptive modalities
Regress/ progress SL barbell curl
Balance Power
Bicep Strength
6. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Regress/ pregress - Multiplanar step up to balance
Regress/ progress ball dumbbell row
Reactive Stabilization
7. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Progress ball back extension
Bicep Strength
Reactive Power
Total body strength
8. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Progress floor bridge
Balance stability
Ladder Drills
Flexibility Strength
9. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Tricep Strength
Regress/ progress SL dumbbell scaption
Leg Strength
Regress/ progress prone ball dumbbell tricep extension
10. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Shoulder Strength
Considerations MB scoop toss and MB side oblique throw
Leg Stabilization
Progress floor prone cobrao
11. Single leg dumbbell curl - Single leg barbell curl
Regress lunge to balance
Progress ball crunch
Bicep Stabilization
Total body power
12. Lunge to two-arm dumbbell press - Squat to two arm press
Regress lunge to balance
Shoulder Strength
Total body strength
Shoulder Power
13. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Regress/ progress SL dumbbell scaption
Bicep Stabilization
Leg Stabilization
Ladder Drills
14. 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
Considerations w/ barbell
Consideration for tricep exercises
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ lunges
15. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Regress floor prone iso-ab
Ladder Drills
Considerations for exercises in scapular plane
Considerations for Ball MB pullover throw - woodchop throw.
16. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Considerations for exercises in scapular plane
Leg Power
Cone drills
Chest Stabilization
17. Squat jump - Tuck jump - Butt kick - Power step up
Considerations for stability ball millitary press
Considerations for seated cable row
Reactive Strength
Considerations w/ strength level shoulder press exercises
18. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Leg Strength
Regress floor prone iso-ab
Considerations w/ strength level shoulder press exercises
19. Medicine ball scoop toss - MB side oblique throw
Progress ball back extension
Shoulder Power
Total body stabilization
Cone drills
20. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress seated stability ball military press
Leg Power
Cone drills
Total body stabilization
21. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations for ball dumbbell row
Reactive Strength
Bicep Strength
Tricep stabilization
22. Seated Cable row - Seated lat pull-down
Considerations w/ barbell
Considerations for total body stabilization exercises
Back Strength
Regress/ pregress - Multiplanar step up to balance
23. dont hyper extend back
Shoulder Stabilization
Regress/ pregress - Multiplanar step up to balance
Reactive Strength
Considerations w/ back extension and cobra
24. O Regression: Hand to... Knee - Shin - Foot
Weight of MB for Ball MB pullover throw
Regress SL squat touchdown and SL romanian deadlift
Considerations MB scoop toss and MB side oblique throw
Chest Stabilization
25. 1 leg - (core stabilization)
Regress/ progress SL barbell curl
Progress floor bridge
Flexibility Stabilization
Regress/progress standing cable row
26. Squat Jump - Tuck Jump
Regress/ progress ball squat
Regress lunge to balance
Leg Power
Considerations w/ standing cable row
27. 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
Ladder Drills
Regress floor prone iso-ab
Flexibility Stabilization
Considerations w/ strength level shoulder press exercises
28. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations w/ back extension and cobra
Regress/ pregress - Multiplanar step up to balance
Progress floor prone cobrao
Progress ball crunch
29. Ball squat (chair height) - Multiplanar step up to balance:
Back Stabilization
Cone drills
Tricep Strength
Leg Stabilization
30. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Tricep stabilization
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress Supine ball dumbbell tricep extension
31. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Regress/ progress prone ball dumbbell tricep extension
Considerations for ball dumbbell row
Considerations w/ back extension and cobra
Considerations for balance stabilization
32. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations for reactive strength exercises
Considerations for ball dumbbell row
Leg Power
Considerations w/ strength level shoulder press exercises
33. Single leg dumbbell curl - Single leg barbell curl
Regress floor prone iso-ab
Progression for proprioceptive modalities
Back Power
Bicep Stabilization
34. 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
Considerations MB scoop toss and MB side oblique throw
Consideration for tricep exercises
Regress SL squat touchdown and SL romanian deadlift
Core Stabilization
35. Ball dumbbell chest press - Push up
Back Power
Regress/ progress ball dumbbell row
Chest Stabilization
Progress ball back extension
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
Flexibility Strength
Considerations for balance stabilization
Regress/ progress ball squat
Back Stabilization
37. Make sure head rests comfortably on ball? ? stress on cervical spine.
Ladder Drills
Considerations w/ supine ball exercises
Regress/ progress SL barbell curl
Back Power
38. Two arm MB chest pass - Rotating chest pass
Chest Power
Considerations w/ supine ball exercises
Regress/ progress ball dumbbell row
Regress SL squat touchdown and SL romanian deadlift
39. Single-leg Dumbbell Scaption - Seated stability ball military press
Regress/ pregress - Multiplanar step up to balance
Flexibility Stabilization
Chest Power
Shoulder Stabilization
40. 5-10% BW
Weight of MB for Ball MB pullover throw
Considerations w/ supine ball exercises
Considerations w/ barbell
Reactive Strength
41. 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
Chest Power
Considerations for stability ball millitary press
Balance Strength
Flexibility Stabilization
42. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Regress/ progress ball dumbbell row
Regress/ progress SL dumbbell curl
Tricep Strength
43. Make sure head rests comfortably on ball? ? stress on cervical spine.
Shoulder Power
Considerations w/ supine ball exercises
Balance Power
Considerations for stability ball millitary press
44. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations for balance stabilization
Tricep stabilization
Reactive Power
Progress ball back extension
45. Cable pushdown - Supine bench barbell triceps extension
Shoulder Power
Tricep Strength
Balance Power
Regress/ progress SL dumbbell curl
46. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Shoulder Stabilization
Balance Power
Balance stability
Considerations for seated lat pull-down
47. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations for stability ball millitary press
Core Strength
Core Stabilization
Reactive Stabilization
48. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Total body stabilization
Regress/ progress SL balance
Considerations w/ lunges
49. Box step up
Reactive Stabilization
Considerations w/ supine ball exercises
Balance stability
Regress lunge to balance
50. 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
Weight of MB for Ball MB pullover throw
Chest Power
Considerations for seated lat pull-down
Considerations for exercises in scapular plane
Can you answer 50 questions in 15 minutes?
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