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