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. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Core Power
Considerations w/ lunges
Progress floor bridge
2. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Bicep Stabilization
Considerations for seated lat pull-down
Leg Strength
Considerations for total body stabilization exercises
3. Two arm MB chest pass - Rotating chest pass
Progression for proprioceptive modalities
Cone drills
Regress/progress standing cable row
Chest Power
4. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Chest Strength
Regress/ progress ball dumbbell row
Regress/ progress SL barbell curl
5. 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
Core Stabilization
Considerations w/ barbell
Regress/ progress prone ball dumbbell tricep extension
6. 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
Regress/progress standing cable row
Chest Stabilization
Bicep Strength
Regress/ progress SL dumbbell curl
7. 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
Regress/ progress ball squat
Leg Stabilization
Core Stabilization
Flexibility Power
8. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/ progress SL dumbbell curl
Regress/ progress prone ball dumbbell tricep extension
Considerations for reactive strength exercises
Regress/ progress SL dumbbell scaption
9. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Ladder Drills
Considerations w/ standing cable row
Shoulder Power
Considerations for seated lat pull-down
10. Seated dumbbell shoulder press - Seated shoulder press machine
Considerations for stability ball millitary press
Shoulder Strength
Core Strength
Flexibility Power
11. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Regress lunge to balance
Tricep stabilization
Tricep Strength
Considerations w/ barbell
12. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Back Strength
Tricep Strength
Core Strength
13. Ball MB pullover throw - Woodchop throw
Back Power
Regress/ progress SL barbell curl
Considerations w/ supine ball exercises
Progress ball crunch
14. 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
Balance Strength
Flexibility Stabilization
Flexibility Strength
Back Stabilization
15. Two arm push press - Barbell clean
Considerations MB scoop toss and MB side oblique throw
Total body power
Core Power
Shoulder Strength
16. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations w/ standing cable row
Considerations w/ lunges
Total body stabilization
Considerations for landing
17. add rotation - (core strength)
Total body stabilization
Progress floor bridge
Progress ball back extension
Back Stabilization
18. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Total body strength
Considerations for ball dumbbell row
Balance stability
Reactive Stabilization
19. 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 ball dumbbell row
Considerations for seated lat pull-down
Cone drills
Considerations for landing
20. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Considerations for exercises in scapular plane
Back Stabilization
Flexibility Power
21. Squat jump - Tuck jump - Butt kick - Power step up
Regress/ pregress - Multiplanar step up to balance
Reactive Strength
Leg Power
Tricep stabilization
22. Squat Jump - Tuck Jump
Core Stabilization
Considerations w/ barbell
Weight of MB for Ball MB pullover throw
Leg Power
23. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Back Stabilization
Total body strength
Considerations w/ lunges
Balance Strength
24. Progress: 2 arm - 1 arm - alt arm
Weight of MB for Ball MB pullover throw
Progress floor prone cobrao
Ladder Drills
Shoulder Power
25. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations w/ strength level shoulder press exercises
Regress/ progress SL dumbbell curl
Chest Strength
Considerations for stability ball millitary press
26. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations w/ standing cable row
Weight of MB for Ball MB pullover throw
Regress/ progress SL barbell curl
Regress/ progress ball dumbbell row
27. Ball dumbbell chest press - Push up
Bicep Stabilization
Total body stabilization
Chest Stabilization
Flexibility Power
28. O Regression: Hand to... Knee - Shin - Foot
Regress SL squat touchdown and SL romanian deadlift
Back Stabilization
Progress ball crunch
Chest Strength
29. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress SL balance
Considerations for exercises in scapular plane
Regress/ progress ball squat
Regress SL squat touchdown and SL romanian deadlift
30. dont hyper extend back
Considerations w/ back extension and cobra
Leg Power
Weight of MB for Ball MB pullover throw
Considerations for landing
31. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Flexibility Stabilization
Flexibility Strength
Regress/ pregress - Multiplanar step up to balance
Core Stabilization
32. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Consideration for tricep exercises
Core Power
Regress/ progress seated stability ball military press
Considerations for seated lat pull-down
33. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations for total body stabilization exercises
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ barbell
Considerations w/ supine ball exercises
34. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress seated stability ball military press
Considerations for total body stabilization exercises
Considerations for exercises in scapular plane
Regress/ progress Supine ball dumbbell tricep extension
35. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Reactive Strength
Core Strength
Considerations for balance stabilization
36. 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)
Cone drills
Considerations w/ strength level shoulder press exercises
Reactive Strength
Considerations for total body stabilization exercises
37. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Balance stability
Considerations for ball dumbbell row
Leg Stabilization
Flexibility Stabilization
38. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Core Power
Regress floor prone iso-ab
Weight of MB for Ball MB pullover throw
Reactive Strength
39. 1 leg - (core stabilization)
Balance Power
Tricep stabilization
Progress floor bridge
Considerations for ball dumbbell row
40. add rotation - (core strength)
Regress/ pregress - Multiplanar step up to balance
Progress ball crunch
Considerations w/ lunges
Balance Power
41. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Progress ball crunch
Considerations MB scoop toss and MB side oblique throw
Weight of MB for Ball MB pullover throw
42. 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
Regress/ progress SL balance
Core Power
Considerations for total body stabilization exercises
43. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/ progress ball dumbbell row
Weight of MB for Ball MB pullover throw
Regress/ progress seated stability ball military press
Chest Strength
44. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Leg Stabilization
Reactive Power
Considerations for seated cable row
45. O Regression - On bench - Progression: Alt arms - One arm
Balance Power
Reactive Stabilization
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ strength level shoulder press exercises
46. Cable pushdown - Supine bench barbell triceps extension
Shoulder Strength
Regress/ progress ball squat
Considerations for landing
Tricep Strength
47. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Balance Strength
Regress/ progress ball dumbbell row
Back Stabilization
Shoulder Strength
48. 1 leg - (core stabilization)
Progress ball back extension
Regress/progress standing cable row
Progress floor bridge
Considerations for landing
49. Flat (on bench) dumbbell chest press- Barbell bench press
Regress lunge to balance
Flexibility Strength
Chest Strength
Considerations for seated lat pull-down
50. 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 Power
Ladder Drills
Bicep Stabilization