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