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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. 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 for ball dumbbell row
Flexibility Stabilization
Core Power
Reactive Power
2. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Regress/ progress SL dumbbell scaption
Considerations w/ strength level shoulder press exercises
Total body strength
Reactive Power
3. add rotation - (core strength)
Progress ball back extension
Considerations for exercises in scapular plane
Regress/ progress SL barbell curl
Considerations w/ standing cable row
4. 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
Considerations w/ lunges
Regress/ progress SL dumbbell curl
Considerations w/ strength level shoulder press exercises
5. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress seated stability ball military press
Considerations for ball dumbbell row
Regress/ progress ball dumbbell row
6. Two arm MB chest pass - Rotating chest pass
Bicep Strength
Total body stabilization
Chest Power
Leg Power
7. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Chest Power
Considerations for stability ball millitary press
Considerations w/ lunges
Balance Power
8. Two arm push press - Barbell clean
Total body power
Back Stabilization
Considerations for stability ball millitary press
Considerations for reactive strength exercises
9. allow shoulders to elevate
Leg Power
Core Stabilization
Regress/ pregress - Multiplanar step up to balance
Considerations w/ standing cable row
10. 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
Considerations w/ strength level shoulder press exercises
Considerations w/ standing cable row
Consideration for tricep exercises
Considerations for balance stabilization
11. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Cone drills
Progress floor bridge
Core Stabilization
Balance Power
12. 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 SL balance
Progression for proprioceptive modalities
Flexibility Power
Progress ball crunch
13. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Regress/ progress SL dumbbell curl
Core Strength
Shoulder Power
Leg Strength
14. 1 leg - (core stabilization)
Considerations for exercises in scapular plane
Considerations MB scoop toss and MB side oblique throw
Progress floor bridge
Considerations w/ back extension and cobra
15. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Cone drills
Regress/ progress ball dumbbell row
Balance Strength
Leg Strength
16. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Reactive Stabilization
Total body power
Considerations for seated cable row
Core Strength
17. Two arm push press - Barbell clean
Total body power
Reactive Power
Shoulder Stabilization
Balance Strength
18. 1 leg - (core stabilization)
Total body stabilization
Progress floor bridge
Bicep Strength
Considerations for ball dumbbell row
19. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Chest Power
Regress/ progress SL barbell curl
Weight of MB for Ball MB pullover throw
20. 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)
Shoulder Power
Considerations for total body stabilization exercises
Considerations MB scoop toss and MB side oblique throw
Progress ball crunch
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.
Reactive Stabilization
Regress/ pregress - Multiplanar step up to balance
Core Stabilization
Considerations for landing
22. Single-leg Dumbbell Scaption - Seated stability ball military press
Considerations MB scoop toss and MB side oblique throw
Consideration for tricep exercises
Shoulder Stabilization
Back Strength
23. O Regression: Hand to... Knee - Shin - Foot
Considerations w/ back extension and cobra
Regress SL squat touchdown and SL romanian deadlift
Tricep stabilization
Core Stabilization
24. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Progress ball back extension
Considerations w/ lunges
Reactive Power
Considerations for Ball MB pullover throw - woodchop throw.
25. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progress ball crunch
Considerations w/ strength level shoulder press exercises
Considerations for balance stabilization
Progression for proprioceptive modalities
26. w/ assistance
Regress/ progress SL balance
Regress floor prone iso-ab
Considerations w/ standing cable row
Flexibility Power
27. Progress: 2 arm - 1 arm - alt arm
Regress/ progress ball dumbbell row
Regress/ progress SL barbell curl
Progress floor prone cobrao
Considerations for seated lat pull-down
28. 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
Shoulder Strength
Back Power
Flexibility Strength
Chest Strength
29. 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
Considerations for seated lat pull-down
Chest Stabilization
Tricep stabilization
30. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Chest Strength
Considerations w/ strength level shoulder press exercises
Regress/ progress ball dumbbell row
Considerations for Ball MB pullover throw - woodchop throw.
31. 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
Reactive Strength
Considerations w/ barbell
Flexibility Stabilization
Regress/ progress SL balance
32. 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
Chest Stabilization
Considerations for reactive strength exercises
Regress/ progress ball squat
Regress floor prone iso-ab
33. O Regression - On bench - Progression: Alt arms - One arm
Flexibility Stabilization
Progress floor bridge
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ supine ball exercises
34. dont hyper extend back
Regress/ progress SL dumbbell scaption
Considerations w/ back extension and cobra
Balance Strength
Considerations w/ supine ball exercises
35. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Considerations w/ back extension and cobra
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ standing cable row
36. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations MB scoop toss and MB side oblique throw
Progress floor bridge
Balance stability
Regress/ progress prone ball dumbbell tricep extension
37. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Considerations w/ barbell
Regress/ progress SL dumbbell curl
Considerations w/ standing cable row
38. allow shoulders to elevate
Considerations for reactive strength exercises
Regress/ progress prone ball dumbbell tricep extension
Considerations MB scoop toss and MB side oblique throw
Considerations w/ standing cable row
39. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Leg Power
Considerations w/ strength level shoulder press exercises
Total body strength
Shoulder Strength
40. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Balance Strength
Shoulder Power
Considerations w/ back extension and cobra
Regress/ progress ball dumbbell row
41. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Balance Strength
Tricep Strength
Regress/ progress seated stability ball military press
42. Cable pushdown - Supine bench barbell triceps extension
Progress floor bridge
Considerations for ball dumbbell row
Tricep Strength
Weight of MB for Ball MB pullover throw
43. Seated Cable row - Seated lat pull-down
Back Strength
Core Strength
Considerations w/ strength level shoulder press exercises
Ladder Drills
44. Standing Cable row - Ball dumbbell row
Regress/ progress ball dumbbell row
Regress SL squat touchdown and SL romanian deadlift
Back Stabilization
Flexibility Stabilization
45. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Tricep Strength
Core Strength
Considerations w/ barbell
Regress/ progress ball squat
46. w/ assistance
Regress/ progress ball squat
Regress/ progress SL balance
Core Stabilization
Back Power
47. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations for exercises in scapular plane
Reactive Power
Progression for proprioceptive modalities
Progression for proprioceptive modalities
48. Ball MB pullover throw - Woodchop throw
Shoulder Strength
Progress ball crunch
Back Power
Regress floor prone iso-ab
49. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Regress lunge to balance
Considerations for Ball MB pullover throw - woodchop throw.
Tricep stabilization
Considerations w/ lunges
50. Progress: 2 arm - 1 arm - alt arm
Regress/progress standing cable row
Considerations for total body stabilization exercises
Considerations for ball dumbbell row
Progress floor prone cobrao