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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/ assistance
Leg Strength
Reactive Power
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL balance
2. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Regress/ progress ball squat
Considerations for exercises in scapular plane
Considerations for balance stabilization
Cone drills
3. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Flexibility Strength
Considerations for ball dumbbell row
Regress/ progress ball squat
Core Power
4. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Leg Power
Progression for proprioceptive modalities
Progress ball back extension
Chest Strength
5. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Considerations w/ standing cable row
Regress/ progress SL dumbbell curl
Core Stabilization
Cone drills
6. Cable pushdown - Supine bench barbell triceps extension
Considerations MB scoop toss and MB side oblique throw
Tricep Strength
Considerations for seated cable row
Considerations for ball dumbbell row
7. Two arm push press - Barbell clean
Total body power
Shoulder Power
Core Power
Considerations for ball dumbbell row
8. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Regress/ progress SL dumbbell scaption
Progression for proprioceptive modalities
Core Power
Regress/ progress seated stability ball military press
9. Ball squat (chair height) - Multiplanar step up to balance:
Considerations for landing
Core Power
Back Power
Leg Stabilization
10. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Total body stabilization
Progression for proprioceptive modalities
Tricep stabilization
Core Stabilization
11. O Regression - Two legs - Progression: Proprioceptive modalities
Considerations for total body stabilization exercises
Regress/ progress SL barbell curl
Considerations w/ barbell
Regress/ progress ball squat
12. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Total body stabilization
Considerations for seated cable row
Regress/ progress ball squat
Leg Strength
13. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations for total body stabilization exercises
Shoulder Strength
Ladder Drills
Regress/ progress prone ball dumbbell tricep extension
14. 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
Total body stabilization
Considerations w/ supine ball exercises
Flexibility Power
Leg Strength
15. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Cone drills
Progress ball back extension
Leg Strength
Regress/ progress ball squat
16. Ball dumbbell chest press - Push up
Considerations for landing
Bicep Stabilization
Total body power
Chest Stabilization
17. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Reactive Strength
Progress floor bridge
Back Power
18. add rotation - (core strength)
Regress SL squat touchdown and SL romanian deadlift
Progress ball back extension
Regress/ progress SL dumbbell scaption
Progress floor bridge
19. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Bicep Stabilization
Leg Strength
Regress/ progress ball squat
Shoulder Strength
20. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Balance Power
Cone drills
Considerations for stability ball millitary press
21. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Reactive Power
Cone drills
Reactive Power
22. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Considerations for ball dumbbell row
Regress/ progress SL balance
Core Strength
23. Flat (on bench) dumbbell chest press- Barbell bench press
Regress floor prone iso-ab
Flexibility Strength
Chest Strength
Considerations for balance stabilization
24. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Progress floor prone cobrao
Consideration for tricep exercises
Total body power
25. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress Supine ball dumbbell tricep extension
Chest Power
Shoulder Stabilization
26. Standing Cable row - Ball dumbbell row
Considerations for total body stabilization exercises
Back Stabilization
Shoulder Stabilization
Chest Power
27. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Regress/progress standing cable row
Core Strength
Bicep Strength
Bicep Stabilization
28. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations w/ supine ball exercises
Shoulder Power
Reactive Power
Ladder Drills
29. Seated two arm dumbbell biceps curl - Biceps curl machine
Flexibility Stabilization
Bicep Strength
Back Stabilization
Regress/ progress SL barbell curl
30. 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
Flexibility Power
Considerations w/ lunges
Considerations for ball dumbbell row
Considerations MB scoop toss and MB side oblique throw
31. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress seated stability ball military press
Shoulder Stabilization
Total body power
Regress/ progress Supine ball dumbbell tricep extension
32. Two arm MB chest pass - Rotating chest pass
Chest Power
Regress/ pregress - Multiplanar step up to balance
Balance stability
Balance Strength
33. 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 ball crunch
Flexibility Power
Considerations w/ strength level shoulder press exercises
34. Ball MB pullover throw - Woodchop throw
Reactive Strength
Considerations for ball dumbbell row
Back Power
Total body strength
35. 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 for reactive strength exercises
Tricep stabilization
Consideration for tricep exercises
Total body power
36. Ball dumbbell chest press - Push up
Leg Stabilization
Chest Stabilization
Considerations MB scoop toss and MB side oblique throw
Considerations for Ball MB pullover throw - woodchop throw.
37. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Bicep Strength
Core Power
Back Stabilization
Regress/ progress ball dumbbell row
38. allow shoulders to elevate
Flexibility Power
Considerations w/ standing cable row
Progression for proprioceptive modalities
Progression for proprioceptive modalities
39. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Shoulder Stabilization
Considerations for seated lat pull-down
Leg Stabilization
Regress/ progress prone ball dumbbell tricep extension
40. Two arm push press - Barbell clean
Progression for proprioceptive modalities
Reactive Stabilization
Total body power
Balance stability
41. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Flexibility Power
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL barbell curl
42. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Regress/progress standing cable row
Considerations for stability ball millitary press
Leg Stabilization
43. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Considerations w/ back extension and cobra
Regress/ progress seated stability ball military press
Leg Stabilization
44. Standing Cable row - Ball dumbbell row
Core Stabilization
Back Stabilization
Progression for proprioceptive modalities
Regress/ progress SL dumbbell curl
45. 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 Supine ball dumbbell tricep extension
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress seated stability ball military press
Considerations for total body stabilization exercises
46. add rotation - (core strength)
Progress ball crunch
Regress/ progress SL barbell curl
Regress/progress standing cable row
Considerations w/ standing cable row
47. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Considerations MB scoop toss and MB side oblique throw
Weight of MB for Ball MB pullover throw
Regress floor prone iso-ab
Tricep stabilization
48. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Power
Considerations w/ lunges
Core Strength
Reactive Stabilization
49. 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.
Balance Strength
Considerations for landing
Considerations for total body stabilization exercises
Regress/ progress SL balance
50. add rotation - (core strength)
Regress floor prone iso-ab
Regress/ progress SL barbell curl
Progress ball back extension
Chest Strength