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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. Seated two arm dumbbell biceps curl - Biceps curl machine
Flexibility Stabilization
Regress SL squat touchdown and SL romanian deadlift
Core Stabilization
Bicep Strength
2. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Bicep Stabilization
Ladder Drills
Balance Power
Progression for proprioceptive modalities
3. 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
Back Strength
Considerations for exercises in scapular plane
Total body stabilization
Regress/ progress prone ball dumbbell tricep extension
4. 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)
Back Stabilization
Considerations for reactive strength exercises
Considerations for total body stabilization exercises
Progress ball crunch
5. Cable pushdown - Supine bench barbell triceps extension
Chest Stabilization
Regress/ progress SL balance
Regress/progress standing cable row
Tricep Strength
6. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Regress/ progress SL dumbbell curl
Considerations w/ supine ball exercises
Reactive Stabilization
Considerations for seated lat pull-down
7. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Bicep Stabilization
Bicep Stabilization
Reactive Power
Regress/ progress prone ball dumbbell tricep extension
8. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Progression for proprioceptive modalities
Balance stability
Considerations w/ lunges
Weight of MB for Ball MB pullover throw
9. Make sure head rests comfortably on ball? ? stress on cervical spine.
Chest Power
Progress ball crunch
Considerations w/ supine ball exercises
Balance Strength
10. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations for landing
Chest Power
Considerations for stability ball millitary press
Regress/ pregress - Multiplanar step up to balance
11. Two arm push press - Barbell clean
Regress/ progress ball dumbbell row
Reactive Stabilization
Total body power
Shoulder Power
12. 1 leg - (core stabilization)
Progress floor bridge
Progress ball crunch
Reactive Strength
Considerations MB scoop toss and MB side oblique throw
13. 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 landing
Core Stabilization
Considerations for stability ball millitary press
Core Power
14. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Core Power
Regress/ progress SL balance
Regress/ progress seated stability ball military press
Balance Strength
15. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Regress/ progress seated stability ball military press
Tricep stabilization
Considerations for seated lat pull-down
Considerations for reactive strength exercises
16. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Flexibility Stabilization
Progress ball back extension
Progress ball crunch
Balance Power
17. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ back extension and cobra
Regress/ progress SL dumbbell scaption
Core Stabilization
Considerations w/ barbell
18. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Balance Strength
Tricep Strength
Flexibility Power
Considerations w/ strength level shoulder press exercises
19. Ball MB pullover throw - Woodchop throw
Back Power
Considerations for seated cable row
Regress/ progress Supine ball dumbbell tricep extension
Progress floor bridge
20. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Back Power
Bicep Strength
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ strength level shoulder press exercises
21. 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)
Considerations for total body stabilization exercises
Progression for proprioceptive modalities
Total body power
Core Power
22. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress prone ball dumbbell tricep extension
Leg Power
Regress/ progress SL barbell curl
Regress lunge to balance
23. O Regression: Hand to... Knee - Shin - Foot
Regress/ progress SL balance
Considerations for exercises in scapular plane
Considerations w/ lunges
Regress SL squat touchdown and SL romanian deadlift
24. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Leg Power
Tricep Strength
Total body power
Cone drills
25. add rotation - (core strength)
Progress ball back extension
Considerations for exercises in scapular plane
Flexibility Strength
Bicep Stabilization
26. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Total body power
Regress/progress standing cable row
Core Power
27. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Progression for proprioceptive modalities
Shoulder Strength
Leg Power
Regress/ progress ball dumbbell row
28. add rotation - (core strength)
Progress floor bridge
Progress ball back extension
Considerations for Ball MB pullover throw - woodchop throw.
Reactive Stabilization
29. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Regress/ progress SL balance
Progress ball back extension
Considerations for reactive strength exercises
30. dont hyper extend back
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ back extension and cobra
Regress floor prone iso-ab
Total body power
31. O Regression - Two legs - Progression: Proprioceptive modalities
Regress lunge to balance
Consideration for tricep exercises
Total body strength
Regress/ progress SL barbell curl
32. Squat jump - Tuck jump - Butt kick - Power step up
Considerations for seated cable row
Regress/ progress SL dumbbell scaption
Reactive Strength
Total body strength
33. Make sure knees in line w/ toes - Soft landing - Adjust height of box if needed - Land behind ball (not on) of foot - in front of arch of foot.
Considerations for ball dumbbell row
Considerations w/ standing cable row
Considerations for landing
Considerations w/ supine ball exercises
34. Ball MB pullover throw - Woodchop throw
Regress/ progress ball dumbbell row
Regress SL squat touchdown and SL romanian deadlift
Leg Strength
Back Power
35. w/ assistance
Considerations for Ball MB pullover throw - woodchop throw.
Ladder Drills
Shoulder Stabilization
Regress/ progress SL balance
36. add rotation - (core strength)
Core Power
Regress/ progress ball squat
Considerations w/ barbell
Progress ball crunch
37. Make sure knees in line w/ toes - Soft landing - Adjust height of box if needed - Land behind ball (not on) of foot - in front of arch of foot.
Regress/progress standing cable row
Considerations for reactive strength exercises
Regress/ progress prone ball dumbbell tricep extension
Considerations for landing
38. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Ladder Drills
Regress/ progress SL barbell curl
Considerations for exercises in scapular plane
Leg Strength
39. 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 w/ strength level shoulder press exercises
Considerations for seated lat pull-down
Regress/progress standing cable row
Flexibility Power
40. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Flexibility Power
Flexibility Strength
Balance Power
Flexibility Stabilization
41. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Cone drills
Balance Power
Regress/ progress seated stability ball military press
Leg Strength
42. 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
Reactive Power
Consideration for tricep exercises
Ladder Drills
Considerations for seated cable row
43. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations for ball dumbbell row
Regress/progress standing cable row
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for exercises in scapular plane
44. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Progress floor bridge
Regress/ pregress - Multiplanar step up to balance
Considerations w/ lunges
Considerations for seated cable row
45. Seated dumbbell shoulder press - Seated shoulder press machine
Chest Strength
Regress/ progress SL barbell curl
Reactive Power
Shoulder Strength
46. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Flexibility Power
Considerations for seated lat pull-down
Shoulder Stabilization
Considerations w/ lunges
47. O Regression: Hand to... Knee - Shin - Foot
Bicep Stabilization
Considerations for exercises in scapular plane
Regress SL squat touchdown and SL romanian deadlift
Considerations for stability ball millitary press
48. 1 leg - (core stabilization)
Tricep stabilization
Leg Strength
Progress floor bridge
Considerations for seated cable row
49. Standing Cable row - Ball dumbbell row
Considerations for total body stabilization exercises
Back Strength
Regress/ progress prone ball dumbbell tricep extension
Back Stabilization
50. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Total body power
Core Power
Core Stabilization
Ladder Drills
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