SUBJECTS
|
BROWSE
|
CAREER CENTER
|
POPULAR
|
JOIN
|
LOGIN
Business Skills
|
Soft Skills
|
Basic Literacy
|
Certifications
About
|
Help
|
Privacy
|
Terms
|
Email
Search
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. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Bicep Strength
Regress/ progress Supine ball dumbbell tricep extension
Shoulder Stabilization
Balance Strength
2. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Balance Power
Regress/ progress SL balance
Total body stabilization
Regress/ progress SL dumbbell scaption
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)
Core Power
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress seated stability ball military press
Considerations for total body stabilization exercises
4. Progress: 2 arm - 1 arm - alt arm
Regress/ progress SL dumbbell curl
Progress floor prone cobrao
Considerations w/ back extension and cobra
Considerations for stability ball millitary press
5. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progression for proprioceptive modalities
Regress/ progress prone ball dumbbell tricep extension
Progress ball crunch
Progress ball back extension
6. 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)
Considerations for seated lat pull-down
Flexibility Stabilization
Considerations for landing
Considerations for stability ball millitary press
7. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ pregress - Multiplanar step up to balance
Regress/ progress ball squat
Considerations w/ back extension and cobra
Shoulder Stabilization
8. dont hyper extend back
Considerations w/ back extension and cobra
Shoulder Stabilization
Back Strength
Consideration for tricep exercises
9. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Considerations for landing
Regress/progress standing cable row
Cone drills
10. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations w/ supine ball exercises
Considerations for balance stabilization
Total body strength
Core Stabilization
11. O Regression - Two legs - Progression: Proprioceptive modalities
Cone drills
Regress/ pregress - Multiplanar step up to balance
Back Power
Regress/ progress SL barbell curl
12. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Total body strength
Leg Strength
Balance Power
Regress/ progress SL dumbbell scaption
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 w/ barbell
Total body strength
Core Power
Cone drills
14. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations for ball dumbbell row
Considerations for Ball MB pullover throw - woodchop throw.
Consideration for tricep exercises
Shoulder Power
15. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Core Strength
Considerations for reactive strength exercises
Cone drills
16. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations for exercises in scapular plane
Considerations for seated cable row
Total body stabilization
Considerations MB scoop toss and MB side oblique throw
17. Seated dumbbell shoulder press - Seated shoulder press machine
Considerations w/ barbell
Shoulder Strength
Reactive Strength
Chest Stabilization
18. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Total body strength
Regress floor prone iso-ab
Regress/ progress prone ball dumbbell tricep extension
19. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ pregress - Multiplanar step up to balance
Leg Stabilization
Total body strength
Cone drills
20. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Considerations for landing
Cone drills
Total body strength
Core Strength
21. Single-leg Dumbbell Scaption - Seated stability ball military press
Reactive Power
Flexibility Strength
Shoulder Stabilization
Progress floor prone cobrao
22. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Tricep stabilization
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ strength level shoulder press exercises
Progress floor bridge
23. Single leg dumbbell curl - Single leg barbell curl
Total body power
Bicep Stabilization
Considerations w/ barbell
Regress/ progress SL barbell curl
24. 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 total body stabilization exercises
Consideration for tricep exercises
Back Power
Tricep Strength
25. Single leg dumbbell curl - Single leg barbell curl
Considerations w/ strength level shoulder press exercises
Bicep Stabilization
Cone drills
Regress/ progress prone ball dumbbell tricep extension
26. 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
Tricep Strength
Considerations for ball dumbbell row
Flexibility Power
Consideration for tricep exercises
27. Ball dumbbell chest press - Push up
Chest Stabilization
Chest Power
Regress floor prone iso-ab
Bicep Stabilization
28. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Considerations for reactive strength exercises
Tricep Strength
Considerations for seated cable row
Reactive Stabilization
29. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Core Strength
Bicep Strength
Back Power
30. Standing Cable row - Ball dumbbell row
Weight of MB for Ball MB pullover throw
Back Stabilization
Shoulder Strength
Total body strength
31. 1 leg - (core stabilization)
Regress/ pregress - Multiplanar step up to balance
Bicep Stabilization
Progress floor bridge
Regress lunge to balance
32. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Back Power
Progression for proprioceptive modalities
Core Strength
Regress/ progress prone ball dumbbell tricep extension
33. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Regress/ progress SL barbell curl
Regress lunge to balance
Regress/ pregress - Multiplanar step up to balance
34. Two arm push press - Barbell clean
Regress/ pregress - Multiplanar step up to balance
Considerations for Ball MB pullover throw - woodchop throw.
Total body power
Back Strength
35. 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
Regress/ progress SL dumbbell curl
Considerations for exercises in scapular plane
Progress ball back extension
Weight of MB for Ball MB pullover throw
36. add rotation - (core strength)
Considerations for Ball MB pullover throw - woodchop throw.
Progress floor prone cobrao
Progress ball crunch
Total body stabilization
37. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations for reactive strength exercises
Back Stabilization
Regress floor prone iso-ab
Considerations for balance stabilization
38. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Leg Power
Reactive Strength
Bicep Strength
Regress/ progress prone ball dumbbell tricep extension
39. Lunge to two-arm dumbbell press - Squat to two arm press
Progress floor prone cobrao
Regress/ progress SL balance
Regress/ progress SL barbell curl
Total body strength
40. Two arm push press - Barbell clean
Total body power
Consideration for tricep exercises
Regress/ progress SL balance
Regress/ pregress - Multiplanar step up to balance
41. 5-10% BW
Regress/ progress SL balance
Core Stabilization
Weight of MB for Ball MB pullover throw
Core Strength
42. Ball squat (chair height) - Multiplanar step up to balance:
Considerations for seated cable row
Leg Stabilization
Ladder Drills
Chest Strength
43. 5-10% BW
Weight of MB for Ball MB pullover throw
Back Stabilization
Considerations for balance stabilization
Total body power
44. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Tricep Strength
Balance Power
Considerations for stability ball millitary press
Considerations for ball dumbbell row
45. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Progress ball crunch
Chest Power
Regress/ progress Supine ball dumbbell tricep extension
46. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Bicep Strength
Shoulder Power
Regress/progress standing cable row
47. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Leg Strength
Bicep Stabilization
Considerations for seated cable row
48. Ball MB pullover throw - Woodchop throw
Balance Strength
Reactive Stabilization
Considerations for reactive strength exercises
Back Power
49. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations for stability ball millitary press
Ladder Drills
Shoulder Stabilization
Regress/ progress prone ball dumbbell tricep extension
50. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations for exercises in scapular plane
Regress/ progress SL dumbbell curl
Considerations w/ lunges
Considerations for seated cable row