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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. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Regress/progress standing cable row
Tricep stabilization
Progression for proprioceptive modalities
Leg Power
2. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress SL dumbbell scaption
Regress/ progress ball dumbbell row
Chest Stabilization
Flexibility Strength
3. Squat Jump - Tuck Jump
Regress floor prone iso-ab
Leg Power
Core Strength
Total body power
4. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Tricep Strength
Regress/ progress SL balance
Bicep Stabilization
Considerations MB scoop toss and MB side oblique throw
5. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Progress floor bridge
Considerations for seated lat pull-down
Weight of MB for Ball MB pullover throw
6. 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
Flexibility Stabilization
Shoulder Strength
Considerations w/ standing cable row
Progress ball crunch
7. Medicine ball scoop toss - MB side oblique throw
Considerations w/ back extension and cobra
Regress/progress standing cable row
Shoulder Power
Reactive Strength
8. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Leg Strength
Considerations for reactive strength exercises
Regress/ progress SL balance
Tricep stabilization
9. 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
Regress SL squat touchdown and SL romanian deadlift
Shoulder Power
Consideration for tricep exercises
Total body stabilization
10. dont hyper extend back
Total body stabilization
Considerations w/ back extension and cobra
Reactive Power
Considerations for reactive strength exercises
11. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Back Stabilization
Regress/ progress Supine ball dumbbell tricep extension
Balance Strength
Back Stabilization
12. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Bicep Strength
Regress floor prone iso-ab
Core Stabilization
Consideration for tricep exercises
13. 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 balance
Leg Stabilization
Considerations for total body stabilization exercises
Considerations for reactive strength exercises
14. Ball squat (chair height) - Multiplanar step up to balance:
Considerations MB scoop toss and MB side oblique throw
Total body strength
Back Stabilization
Leg Stabilization
15. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations for seated cable row
Bicep Strength
Regress/ progress SL dumbbell curl
Progress floor bridge
16. Seated Cable row - Seated lat pull-down
Regress/ progress SL dumbbell curl
Back Strength
Reactive Strength
Progress ball crunch
17. O Regression - On bench - Progression: Alt arms - One arm
Balance stability
Regress/ progress Supine ball dumbbell tricep extension
Total body strength
Cone drills
18. allow shoulders to elevate
Chest Strength
Cone drills
Back Strength
Considerations w/ standing cable row
19. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Flexibility Strength
Ladder Drills
Considerations MB scoop toss and MB side oblique throw
Tricep stabilization
20. Box step up
Regress/ progress SL dumbbell scaption
Shoulder Power
Regress lunge to balance
Chest Stabilization
21. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Regress/ progress seated stability ball military press
Reactive Strength
Considerations for Ball MB pullover throw - woodchop throw.
Balance Strength
22. 1 leg - (core stabilization)
Shoulder Power
Regress/ progress SL barbell curl
Progress floor bridge
Regress/ progress SL balance
23. 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 balance stabilization
Regress/ pregress - Multiplanar step up to balance
Considerations w/ standing cable row
24. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Tricep Strength
Considerations for stability ball millitary press
Regress floor prone iso-ab
Regress/progress standing cable row
25. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL barbell curl
Regress lunge to balance
26. Medicine ball scoop toss - MB side oblique throw
Regress/ progress Supine ball dumbbell tricep extension
Regress SL squat touchdown and SL romanian deadlift
Considerations for landing
Shoulder Power
27. 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)
Ladder Drills
Progression for proprioceptive modalities
Regress/ progress ball squat
Considerations for stability ball millitary press
28. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Tricep Strength
Regress/ progress ball squat
Considerations for ball dumbbell row
Considerations w/ supine ball exercises
29. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Flexibility Power
Considerations w/ lunges
Regress/ progress SL dumbbell scaption
Regress/ progress ball dumbbell row
30. add rotation - (core strength)
Considerations w/ supine ball exercises
Progress ball back extension
Reactive Power
Core Stabilization
31. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Back Strength
Tricep stabilization
Regress/ progress ball dumbbell row
Progression for proprioceptive modalities
32. Squat Jump - Tuck Jump
Total body power
Regress/ progress prone ball dumbbell tricep extension
Flexibility Stabilization
Leg Power
33. 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
Back Strength
Consideration for tricep exercises
Leg Strength
Considerations MB scoop toss and MB side oblique throw
34. 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
Chest Power
Bicep Stabilization
Flexibility Stabilization
Balance Strength
35. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Total body strength
Total body stabilization
Considerations for balance stabilization
Considerations for seated cable row
36. Two arm MB chest pass - Rotating chest pass
Core Power
Total body power
Back Strength
Chest Power
37. Ball MB pullover throw - Woodchop throw
Regress/ progress SL dumbbell curl
Back Power
Core Power
Regress/progress standing cable row
38. 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
Regress/ progress ball squat
Considerations for reactive strength exercises
Consideration for tricep exercises
Chest Stabilization
39. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Progression for proprioceptive modalities
Balance Strength
Considerations for seated lat pull-down
40. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Total body strength
Considerations for reactive strength exercises
Considerations w/ barbell
Regress/ progress SL dumbbell curl
41. Single-leg Dumbbell Scaption - Seated stability ball military press
Considerations for seated lat pull-down
Shoulder Stabilization
Regress/ progress Supine ball dumbbell tricep extension
Regress/progress standing cable row
42. Box step up
Regress SL squat touchdown and SL romanian deadlift
Regress lunge to balance
Total body strength
Chest Power
43. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Progress floor bridge
Reactive Strength
Total body strength
Total body stabilization
44. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Total body stabilization
Considerations for ball dumbbell row
Core Power
45. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Strength
Chest Stabilization
Regress/ progress SL dumbbell scaption
Progress floor bridge
46. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Consideration for tricep exercises
Considerations for seated cable row
Consideration for tricep exercises
Tricep stabilization
47. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations for seated cable row
Back Power
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ lunges
48. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress ball dumbbell row
Considerations for stability ball millitary press
Regress/ progress seated stability ball military press
Leg Power
49. Two arm push press - Barbell clean
Considerations for exercises in scapular plane
Tricep Strength
Considerations w/ back extension and cobra
Total body power
50. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL balance
Considerations w/ standing cable row
Regress/ progress SL dumbbell curl
Core Power