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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. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ back extension and cobra
Considerations MB scoop toss and MB side oblique throw
Progress ball back extension
Considerations w/ lunges
2. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Total body strength
Core Stabilization
Progress floor prone cobrao
Considerations w/ back extension and cobra
3. Seated two arm dumbbell biceps curl - Biceps curl machine
Balance Power
Bicep Strength
Considerations MB scoop toss and MB side oblique throw
Regress lunge to balance
4. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Tricep Strength
Balance Power
Considerations for ball dumbbell row
Considerations for stability ball millitary press
5. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Regress/ progress SL dumbbell curl
Leg Stabilization
Considerations w/ barbell
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)
Considerations for exercises in scapular plane
Bicep Stabilization
Balance Strength
Regress/ progress Supine ball dumbbell tricep extension
7. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ progress SL dumbbell curl
Total body strength
Considerations for exercises in scapular plane
Regress/ progress prone ball dumbbell tricep extension
8. 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
Balance stability
Considerations for exercises in scapular plane
Shoulder Stabilization
Cone drills
9. Squat jump - Tuck jump - Butt kick - Power step up
Flexibility Power
Regress/ progress ball dumbbell row
Shoulder Power
Reactive Strength
10. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Leg Power
Cone drills
Regress/ progress Supine ball dumbbell tricep extension
11. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Leg Strength
Considerations for reactive strength exercises
Considerations for balance stabilization
12. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Considerations w/ standing cable row
Regress/ progress SL dumbbell scaption
Chest Strength
Considerations w/ back extension and cobra
13. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Flexibility Stabilization
Tricep stabilization
Cone drills
Progression for proprioceptive modalities
14. O Regression: Hand to... Knee - Shin - Foot
Considerations for total body stabilization exercises
Progress floor prone cobrao
Regress SL squat touchdown and SL romanian deadlift
Ladder Drills
15. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations for balance stabilization
Tricep stabilization
Regress/ progress Supine ball dumbbell tricep extension
Considerations for ball dumbbell row
16. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Considerations w/ barbell
Regress/ progress seated stability ball military press
Reactive Stabilization
Considerations w/ back extension and cobra
17. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Considerations for exercises in scapular plane
Reactive Stabilization
Considerations w/ standing cable row
18. Make sure head rests comfortably on ball? ? stress on cervical spine.
Regress/ progress SL balance
Considerations w/ supine ball exercises
Core Stabilization
Considerations for balance stabilization
19. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Bicep Strength
Considerations MB scoop toss and MB side oblique throw
Balance Strength
Balance stability
20. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations w/ back extension and cobra
Tricep Strength
Reactive Power
Chest Stabilization
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)
Regress/ progress Supine ball dumbbell tricep extension
Core Stabilization
Leg Power
Considerations for total body stabilization exercises
22. Progress: 2 arm - 1 arm - alt arm
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress SL barbell curl
Considerations w/ back extension and cobra
Progress floor prone cobrao
23. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ barbell
Regress/ progress ball dumbbell row
Considerations for seated lat pull-down
24. 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 balance stabilization
Shoulder Power
Bicep Strength
Considerations for landing
25. Squat Jump - Tuck Jump
Regress/ progress SL dumbbell scaption
Shoulder Strength
Progress ball back extension
Leg Power
26. Ball dumbbell chest press - Push up
Back Power
Considerations w/ back extension and cobra
Chest Stabilization
Total body stabilization
27. 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
Consideration for tricep exercises
Shoulder Stabilization
Considerations for exercises in scapular plane
Balance Power
28. Single-leg Dumbbell Scaption - Seated stability ball military press
Core Strength
Regress/ progress seated stability ball military press
Back Stabilization
Shoulder Stabilization
29. 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
Total body strength
Flexibility Stabilization
Tricep Strength
Flexibility Strength
30. 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.
Chest Strength
Regress/progress standing cable row
Progress ball crunch
Considerations for landing
31. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations for seated lat pull-down
Regress lunge to balance
Core Stabilization
Regress/ progress ball dumbbell row
32. 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
Back Stabilization
Flexibility Stabilization
Shoulder Strength
Bicep Stabilization
33. w/ assistance
Progression for proprioceptive modalities
Considerations for seated cable row
Regress/ progress SL balance
Back Strength
34. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Total body stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress ball squat
35. O Regression - Two legs - Progression: Proprioceptive modalities
Bicep Strength
Total body power
Considerations for reactive strength exercises
Regress/ progress SL barbell curl
36. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Back Power
Considerations for Ball MB pullover throw - woodchop throw.
Balance Power
Regress/ progress SL dumbbell scaption
37. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Reactive Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Back Stabilization
Regress/ progress SL barbell curl
38. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Regress/ progress prone ball dumbbell tricep extension
Balance stability
Tricep stabilization
Considerations w/ barbell
39. 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
Considerations for ball dumbbell row
Considerations w/ standing cable row
Flexibility Power
Weight of MB for Ball MB pullover throw
40. 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
Core Strength
Regress/ progress ball squat
Considerations for stability ball millitary press
Consideration for tricep exercises
41. Squat Jump - Tuck Jump
Considerations w/ strength level shoulder press exercises
Leg Power
Considerations for landing
Considerations MB scoop toss and MB side oblique throw
42. 1 leg - (core stabilization)
Bicep Stabilization
Considerations w/ barbell
Progress floor bridge
Regress/ progress SL balance
43. Medicine ball scoop toss - MB side oblique throw
Considerations for stability ball millitary press
Shoulder Power
Considerations w/ lunges
Progress ball crunch
44. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Considerations w/ back extension and cobra
Reactive Power
Leg Power
Leg Strength
45. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Tricep Strength
Regress/ progress ball squat
Core Power
Leg Power
46. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Regress/ pregress - Multiplanar step up to balance
Chest Stabilization
Cone drills
Balance Strength
47. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Regress/ progress SL dumbbell curl
Regress/ progress SL dumbbell curl
Balance stability
48. Seated Cable row - Seated lat pull-down
Back Strength
Considerations MB scoop toss and MB side oblique throw
Back Power
Regress/ progress prone ball dumbbell tricep extension
49. Two arm push press - Barbell clean
Regress/ progress Supine ball dumbbell tricep extension
Progress ball crunch
Considerations w/ barbell
Total body power
50. 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
Considerations for exercises in scapular plane
Considerations w/ barbell
Flexibility Power
Regress/ progress Supine ball dumbbell tricep extension