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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. 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/ lunges
Considerations for reactive strength exercises
Consideration for tricep exercises
Regress/ progress SL dumbbell curl
2. dont hyper extend back
Considerations w/ back extension and cobra
Regress/ progress SL balance
Progress ball crunch
Flexibility Power
3. 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
Regress/ progress ball dumbbell row
Flexibility Stabilization
Bicep Strength
Considerations w/ standing cable row
4. Standing Cable row - Ball dumbbell row
Back Stabilization
Regress/ progress SL dumbbell curl
Considerations for total body stabilization exercises
Considerations w/ supine ball exercises
5. Ball dumbbell chest press - Push up
Chest Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Progress ball back extension
Core Strength
6. Progress: 2 arm - 1 arm - alt arm
Regress/ pregress - Multiplanar step up to balance
Considerations w/ barbell
Progress floor prone cobrao
Regress/ progress prone ball dumbbell tricep extension
7. Seated Cable row - Seated lat pull-down
Bicep Strength
Considerations for landing
Back Strength
Considerations w/ standing cable row
8. Ball MB pullover throw - Woodchop throw
Regress/ progress seated stability ball military press
Back Power
Cone drills
Regress floor prone iso-ab
9. Lunge to two-arm dumbbell press - Squat to two arm press
Progression for proprioceptive modalities
Total body strength
Considerations w/ standing cable row
Balance Strength
10. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Regress/ progress ball dumbbell row
Considerations for total body stabilization exercises
Chest Stabilization
Reactive Power
11. w/ assistance
Consideration for tricep exercises
Regress/ progress SL dumbbell scaption
Flexibility Stabilization
Regress/ progress SL balance
12. 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
Reactive Power
Ladder Drills
Bicep Stabilization
Considerations for exercises in scapular plane
13. 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 for landing
Considerations for balance stabilization
Consideration for tricep exercises
Regress/progress standing cable row
14. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Consideration for tricep exercises
Regress/ pregress - Multiplanar step up to balance
Considerations w/ back extension and cobra
Regress/ progress prone ball dumbbell tricep extension
15. 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
Back Power
Regress/progress standing cable row
Back Strength
Back Power
16. Squat Jump - Tuck Jump
Considerations for ball dumbbell row
Leg Power
Balance Power
Core Power
17. 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 Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Cone drills
Flexibility Strength
18. 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
Cone drills
Chest Strength
Considerations for reactive strength exercises
Leg Strength
19. O Regression: Hand to... Knee - Shin - Foot
Cone drills
Leg Strength
Regress SL squat touchdown and SL romanian deadlift
Considerations MB scoop toss and MB side oblique throw
20. 1 leg - (core stabilization)
Reactive Stabilization
Regress/ progress Supine ball dumbbell tricep extension
Progress floor bridge
Back Power
21. 1 leg - (core stabilization)
Progress floor bridge
Considerations for balance stabilization
Regress/ progress Supine ball dumbbell tricep extension
Considerations for reactive strength exercises
22. 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 SL dumbbell scaption
Reactive Stabilization
Balance Power
Considerations for total body stabilization exercises
23. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress seated stability ball military press
Core Strength
Considerations for balance stabilization
24. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Progression for proprioceptive modalities
Core Strength
Flexibility Power
Leg Strength
25. Box step up
Tricep Strength
Weight of MB for Ball MB pullover throw
Regress lunge to balance
Chest Stabilization
26. 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/ strength level shoulder press exercises
Considerations for seated lat pull-down
Tricep stabilization
Core Power
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
Considerations for exercises in scapular plane
Leg Strength
Consideration for tricep exercises
Back Strength
28. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Considerations w/ barbell
Chest Stabilization
Progress ball crunch
29. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Shoulder Power
Core Stabilization
Regress/ progress SL dumbbell scaption
Core Stabilization
30. Two arm MB chest pass - Rotating chest pass
Core Strength
Consideration for tricep exercises
Shoulder Stabilization
Chest Power
31. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Considerations for seated lat pull-down
Chest Power
Regress/ progress Supine ball dumbbell tricep extension
32. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Considerations for stability ball millitary press
Considerations MB scoop toss and MB side oblique throw
Considerations for reactive strength exercises
Cone drills
33. Two arm MB chest pass - Rotating chest pass
Back Strength
Considerations MB scoop toss and MB side oblique throw
Considerations for total body stabilization exercises
Chest Power
34. Ball dumbbell chest press - Push up
Regress/ progress Supine ball dumbbell tricep extension
Chest Strength
Core Stabilization
Chest Stabilization
35. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Regress lunge to balance
Considerations for ball dumbbell row
Regress/ progress SL dumbbell scaption
Considerations for seated cable row
36. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Shoulder Power
Considerations for Ball MB pullover throw - woodchop throw.
Weight of MB for Ball MB pullover throw
Regress/ progress SL dumbbell scaption
37. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Leg Strength
Regress/ progress SL dumbbell curl
Considerations for total body stabilization exercises
Shoulder Strength
38. 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.
Progression for proprioceptive modalities
Considerations w/ supine ball exercises
Considerations w/ back extension and cobra
Considerations for landing
39. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Chest Strength
Balance stability
Progress ball crunch
40. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Regress floor prone iso-ab
Balance stability
Reactive Strength
Considerations for ball dumbbell row
41. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Core Strength
Flexibility Power
Regress/ progress Supine ball dumbbell tricep extension
Ladder Drills
42. 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)
Progress ball crunch
Flexibility Stabilization
Considerations for total body stabilization exercises
Considerations for reactive strength exercises
43. 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)
Regress lunge to balance
Considerations for stability ball millitary press
Regress lunge to balance
Regress/ progress prone ball dumbbell tricep extension
44. O Regression - Two legs - Progression: Proprioceptive modalities
Considerations for seated cable row
Regress/ progress SL barbell curl
Total body stabilization
Leg Strength
45. 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 for landing
Progression for proprioceptive modalities
Flexibility Power
Consideration for tricep exercises
46. 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 landing
Considerations for total body stabilization exercises
Flexibility Power
Leg Power
47. Seated dumbbell shoulder press - Seated shoulder press machine
Considerations w/ lunges
Tricep Strength
Regress lunge to balance
Shoulder Strength
48. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Flexibility Power
Regress floor prone iso-ab
Ladder Drills
Core Stabilization
49. Make sure head rests comfortably on ball? ? stress on cervical spine.
Core Strength
Core Power
Considerations w/ supine ball exercises
Balance Strength
50. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Ladder Drills
Considerations MB scoop toss and MB side oblique throw
Considerations w/ strength level shoulder press exercises
Considerations w/ supine ball exercises
Can you answer 50 questions in 15 minutes?
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