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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. Single-leg Dumbbell Scaption - Seated stability ball military press
Regress/ progress prone ball dumbbell tricep extension
Regress/progress standing cable row
Shoulder Stabilization
Tricep Strength
2. Two arm MB chest pass - Rotating chest pass
Considerations for ball dumbbell row
Chest Power
Considerations w/ strength level shoulder press exercises
Consideration for tricep exercises
3. add rotation - (core strength)
Progress ball back extension
Considerations for seated cable row
Regress/progress standing cable row
Chest Strength
4. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress seated stability ball military press
Regress/ progress ball dumbbell row
Progress ball crunch
5. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Reactive Power
Bicep Stabilization
Considerations w/ barbell
6. Single leg dumbbell curl - Single leg barbell curl
Leg Power
Regress SL squat touchdown and SL romanian deadlift
Progress floor bridge
Bicep Stabilization
7. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Regress/ pregress - Multiplanar step up to balance
Bicep Stabilization
Considerations for ball dumbbell row
Total body stabilization
8. O Regression: Hand to... Knee - Shin - Foot
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ strength level shoulder press exercises
Cone drills
Back Power
9. O Regression - Two legs - Progression: Proprioceptive modalities
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL barbell curl
Considerations for landing
Tricep Strength
10. dont hyper extend back
Reactive Stabilization
Considerations w/ back extension and cobra
Reactive Strength
Reactive Power
11. 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 prone ball dumbbell tricep extension
Reactive Power
Progress ball crunch
12. Two arm MB chest pass - Rotating chest pass
Reactive Power
Core Stabilization
Chest Power
Core Strength
13. 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 floor bridge
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for total body stabilization exercises
14. Lunge to two-arm dumbbell press - Squat to two arm press
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for exercises in scapular plane
Total body strength
Tricep Strength
15. O Regression - On bench - Progression: Alt arms - One arm
Considerations for total body stabilization exercises
Core Power
Total body power
Regress/ progress Supine ball dumbbell tricep extension
16. Cable pushdown - Supine bench barbell triceps extension
Considerations w/ standing cable row
Tricep Strength
Shoulder Stabilization
Considerations w/ back extension and cobra
17. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Reactive Stabilization
Regress/ progress prone ball dumbbell tricep extension
Considerations for ball dumbbell row
Core Strength
18. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Regress/ progress ball squat
Regress/ progress SL dumbbell curl
Considerations for balance stabilization
Chest Power
19. Standing Cable row - Ball dumbbell row
Leg Stabilization
Back Stabilization
Balance Power
Regress/ progress ball dumbbell row
20. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Total body power
Core Stabilization
Considerations w/ back extension and cobra
Total body stabilization
21. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress seated stability ball military press
Chest Stabilization
Regress SL squat touchdown and SL romanian deadlift
Reactive Stabilization
22. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Tricep Strength
Chest Strength
Cone drills
Considerations w/ strength level shoulder press exercises
23. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Ladder Drills
Tricep stabilization
Progress floor bridge
Considerations for balance stabilization
24. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Progress floor prone cobrao
Leg Strength
Progress floor prone cobrao
Core Strength
25. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Core Power
Considerations for seated cable row
Tricep Strength
Reactive Power
26. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Tricep stabilization
Considerations w/ strength level shoulder press exercises
Considerations for ball dumbbell row
Considerations for seated cable row
27. Ball dumbbell chest press - Push up
Total body power
Core Strength
Cone drills
Chest Stabilization
28. Seated two arm dumbbell biceps curl - Biceps curl machine
Progress ball crunch
Bicep Strength
Considerations for balance stabilization
Total body power
29. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations w/ barbell
Regress/ progress prone ball dumbbell tricep extension
Core Strength
Progression for proprioceptive modalities
30. Seated Cable row - Seated lat pull-down
Back Strength
Considerations for seated cable row
Regress/ progress seated stability ball military press
Progression for proprioceptive modalities
31. O Regression: Hand to... Knee - Shin - Foot
Chest Strength
Reactive Stabilization
Bicep Strength
Regress SL squat touchdown and SL romanian deadlift
32. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Flexibility Stabilization
Shoulder Stabilization
Core Strength
33. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Leg Stabilization
Regress/ progress SL barbell curl
Cone drills
Total body strength
34. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Tricep stabilization
Considerations for stability ball millitary press
Progress ball crunch
Regress/ progress SL dumbbell scaption
35. 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)
Balance Strength
Consideration for tricep exercises
Considerations for total body stabilization exercises
Regress lunge to balance
36. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress Supine ball dumbbell tricep extension
Considerations for ball dumbbell row
Considerations for landing
37. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Considerations for stability ball millitary press
Consideration for tricep exercises
Regress/ progress seated stability ball military press
Balance Strength
38. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Core Power
Regress/ progress SL dumbbell scaption
Total body power
Progress ball back extension
39. Box step up
Regress lunge to balance
Regress SL squat touchdown and SL romanian deadlift
Progression for proprioceptive modalities
Considerations w/ barbell
40. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Considerations for stability ball millitary press
Balance stability
Balance Strength
Regress/ progress SL balance
41. 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/ standing cable row
Core Power
Progress floor bridge
Reactive Stabilization
42. Ball MB pullover throw - Woodchop throw
Considerations w/ standing cable row
Back Power
Regress/ progress SL dumbbell scaption
Balance Power
43. Two arm push press - Barbell clean
Considerations w/ barbell
Considerations w/ barbell
Total body power
Progress ball back extension
44. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Bicep Stabilization
Regress lunge to balance
Balance Power
Progress floor bridge
45. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Considerations w/ standing cable row
Chest Stabilization
Total body power
46. 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 SL dumbbell curl
Considerations for reactive strength exercises
Back Stabilization
Regress/ progress SL balance
47. Ball squat (chair height) - Multiplanar step up to balance:
Bicep Stabilization
Leg Stabilization
Total body stabilization
Considerations w/ strength level shoulder press exercises
48. 1 leg - (core stabilization)
Core Stabilization
Regress lunge to balance
Considerations for reactive strength exercises
Progress floor bridge
49. Cable pushdown - Supine bench barbell triceps extension
Regress/ progress ball dumbbell row
Regress/ progress Supine ball dumbbell tricep extension
Chest Strength
Tricep Strength
50. 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
Chest Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Chest Strength