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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. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress SL balance
Regress/ progress ball squat
Total body power
Considerations MB scoop toss and MB side oblique throw
2. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Progress ball crunch
Regress/ progress seated stability ball military press
Regress/ progress Supine ball dumbbell tricep extension
Back Stabilization
3. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Regress floor prone iso-ab
Regress SL squat touchdown and SL romanian deadlift
Reactive Stabilization
Back Strength
4. Single-leg Dumbbell Scaption - Seated stability ball military press
Shoulder Stabilization
Balance stability
Regress/ progress SL barbell curl
Leg Strength
5. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Shoulder Strength
Shoulder Strength
Total body stabilization
Considerations w/ barbell
6. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Flexibility Stabilization
Considerations for total body stabilization exercises
Regress/ pregress - Multiplanar step up to balance
Progress floor prone cobrao
7. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress SL dumbbell curl
Balance Strength
Regress/ progress ball squat
Bicep Stabilization
8. 5-10% BW
Regress/ progress ball dumbbell row
Back Power
Weight of MB for Ball MB pullover throw
Regress/ progress prone ball dumbbell tricep extension
9. Seated dumbbell shoulder press - Seated shoulder press machine
Consideration for tricep exercises
Balance Power
Flexibility Strength
Shoulder Strength
10. Squat Jump - Tuck Jump
Flexibility Strength
Leg Power
Tricep stabilization
Regress/ progress SL balance
11. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Considerations w/ back extension and cobra
Regress/ progress SL dumbbell curl
Considerations for total body stabilization exercises
Core Stabilization
12. Single leg dumbbell curl - Single leg barbell curl
Considerations w/ lunges
Bicep Stabilization
Regress/ progress ball squat
Progress floor bridge
13. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Consideration for tricep exercises
Chest Strength
Considerations for reactive strength exercises
Progression for proprioceptive modalities
14. Seated dumbbell shoulder press - Seated shoulder press machine
Core Strength
Total body stabilization
Shoulder Strength
Considerations w/ lunges
15. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress ball squat
Regress/ progress SL dumbbell curl
Total body power
Progress ball crunch
16. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Considerations for ball dumbbell row
Regress/progress standing cable row
Balance stability
Regress/ progress seated stability ball military press
17. 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 stability ball millitary press
Balance stability
Tricep Strength
Regress/ progress ball squat
18. 5-10% BW
Shoulder Strength
Consideration for tricep exercises
Weight of MB for Ball MB pullover throw
Chest Strength
19. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Progress ball back extension
Regress/ progress Supine ball dumbbell tricep extension
Considerations for balance stabilization
Leg Power
20. 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/ progress prone ball dumbbell tricep extension
Consideration for tricep exercises
Progress ball crunch
Considerations w/ supine ball exercises
21. 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.
Regress/ progress SL dumbbell scaption
Considerations for landing
Considerations MB scoop toss and MB side oblique throw
Back Strength
22. Lunge to two-arm dumbbell press - Squat to two arm press
Leg Strength
Regress lunge to balance
Balance stability
Total body strength
23. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Balance Power
Shoulder Power
Cone drills
Reactive Strength
24. 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
Progress ball crunch
Chest Stabilization
Back Strength
Considerations for reactive strength exercises
25. 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
Considerations for seated lat pull-down
Bicep Strength
Total body strength
26. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress ball squat
Considerations for reactive strength exercises
27. 1 leg - (core stabilization)
Weight of MB for Ball MB pullover throw
Flexibility Stabilization
Progress floor bridge
Flexibility Stabilization
28. add rotation - (core strength)
Considerations for total body stabilization exercises
Progress ball back extension
Regress/ progress ball dumbbell row
Regress/ progress SL dumbbell curl
29. Medicine ball scoop toss - MB side oblique throw
Regress/ progress ball squat
Shoulder Power
Core Power
Progress ball back extension
30. Flat (on bench) dumbbell chest press- Barbell bench press
Tricep stabilization
Chest Strength
Balance Strength
Flexibility Strength
31. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Core Stabilization
Consideration for tricep exercises
Tricep stabilization
Considerations for Ball MB pullover throw - woodchop throw.
32. O Regression: Hand to... Knee - Shin - Foot
Tricep Strength
Regress SL squat touchdown and SL romanian deadlift
Flexibility Strength
Regress/ pregress - Multiplanar step up to balance
33. add rotation - (core strength)
Progress ball crunch
Considerations w/ strength level shoulder press exercises
Progression for proprioceptive modalities
Considerations for landing
34. Ball MB pullover throw - Woodchop throw
Chest Power
Back Power
Reactive Power
Total body strength
35. 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 Strength
Regress/progress standing cable row
Consideration for tricep exercises
Regress/ progress SL barbell curl
36. 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
Core Stabilization
Considerations w/ standing cable row
Considerations for landing
Regress/progress standing cable row
37. Two arm push press - Barbell clean
Flexibility Stabilization
Total body power
Considerations w/ lunges
Considerations w/ back extension and cobra
38. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Back Power
Total body stabilization
Regress floor prone iso-ab
Back Stabilization
39. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Leg Power
Considerations for ball dumbbell row
Regress floor prone iso-ab
40. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Progression for proprioceptive modalities
Weight of MB for Ball MB pullover throw
Regress/ progress Supine ball dumbbell tricep extension
Reactive Power
41. w/ assistance
Regress/ progress SL balance
Regress/ progress SL dumbbell scaption
Total body strength
Balance Power
42. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Progress floor prone cobrao
Cone drills
Flexibility Stabilization
Balance stability
43. Seated Cable row - Seated lat pull-down
Leg Power
Considerations w/ strength level shoulder press exercises
Progress ball crunch
Back Strength
44. 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 stability ball millitary press
Considerations w/ supine ball exercises
Regress/ progress SL balance
Chest Stabilization
45. dont hyper extend back
Leg Stabilization
Considerations for reactive strength exercises
Considerations w/ back extension and cobra
Reactive Stabilization
46. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations w/ barbell
Considerations for ball dumbbell row
Weight of MB for Ball MB pullover throw
Bicep Strength
47. Box step up
Tricep stabilization
Bicep Stabilization
Regress lunge to balance
Considerations w/ standing cable row
48. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Reactive Strength
Considerations for ball dumbbell row
Flexibility Strength
49. 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 Stabilization
Regress/ progress ball squat
Shoulder Stabilization
Consideration for tricep exercises
50. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Stabilization
Reactive Strength
Bicep Strength
Flexibility Power