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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/ back extension and cobra
Tricep Strength
Considerations for stability ball millitary press
2. 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
Considerations for ball dumbbell row
Considerations for total body stabilization exercises
Considerations for ball dumbbell row
3. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Considerations w/ strength level shoulder press exercises
Total body stabilization
Progress floor bridge
Balance Power
4. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations for landing
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ lunges
Cone drills
5. O Regression - Two legs - Progression: Proprioceptive modalities
Regress floor prone iso-ab
Regress/ progress SL barbell curl
Considerations w/ lunges
Considerations for stability ball millitary press
6. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Leg Power
Regress lunge to balance
Balance Strength
7. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Leg Strength
Considerations for reactive strength exercises
Regress/ progress SL balance
8. 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 w/ strength level shoulder press exercises
Bicep Stabilization
Considerations for reactive strength exercises
Back Stabilization
9. Ball MB pullover throw - Woodchop throw
Total body power
Leg Strength
Regress/ progress SL balance
Back Power
10. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Considerations for seated lat pull-down
Considerations MB scoop toss and MB side oblique throw
Leg Strength
Regress/ progress ball squat
11. dont hyper extend back
Considerations w/ back extension and cobra
Balance Power
Considerations for total body stabilization exercises
Considerations w/ barbell
12. 5-10% BW
Weight of MB for Ball MB pullover throw
Considerations w/ lunges
Shoulder Power
Regress/ progress ball squat
13. Seated Cable row - Seated lat pull-down
Total body stabilization
Back Strength
Cone drills
Considerations for total body stabilization exercises
14. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Back Strength
Flexibility Strength
Considerations w/ lunges
15. Ball dumbbell chest press - Push up
Considerations for balance stabilization
Reactive Power
Core Stabilization
Chest Stabilization
16. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Reactive Power
Shoulder Power
Regress/ progress SL dumbbell scaption
Core Strength
17. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations MB scoop toss and MB side oblique throw
Reactive Power
Considerations for Ball MB pullover throw - woodchop throw.
Shoulder Stabilization
18. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Consideration for tricep exercises
Regress/ progress Supine ball dumbbell tricep extension
Bicep Strength
Considerations MB scoop toss and MB side oblique throw
19. 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
Considerations for ball dumbbell row
Shoulder Power
Leg Strength
20. Medicine ball scoop toss - MB side oblique throw
Regress/ progress ball squat
Regress/progress standing cable row
Shoulder Power
Regress lunge to balance
21. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations w/ strength level shoulder press exercises
Balance stability
Regress lunge to balance
Regress/ progress ball dumbbell row
22. Single-leg Dumbbell Scaption - Seated stability ball military press
Shoulder Stabilization
Chest Strength
Regress/ progress prone ball dumbbell tricep extension
Shoulder Strength
23. O Regression: Hand to... Knee - Shin - Foot
Considerations for reactive strength exercises
Considerations for seated lat pull-down
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ lunges
24. Squat Jump - Tuck Jump
Regress/ progress seated stability ball military press
Leg Power
Regress/ progress SL balance
Back Stabilization
25. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Tricep stabilization
Flexibility Stabilization
Core Power
Progress ball crunch
26. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations for seated lat pull-down
Ladder Drills
Regress/ progress SL balance
Considerations w/ barbell
27. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Ladder Drills
Total body stabilization
Back Stabilization
Flexibility Stabilization
28. O Regression: Hand to... Knee - Shin - Foot
Shoulder Power
Regress SL squat touchdown and SL romanian deadlift
Balance Power
Flexibility Strength
29. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Core Power
Considerations w/ back extension and cobra
Considerations for ball dumbbell row
30. Seated two arm dumbbell biceps curl - Biceps curl machine
Balance stability
Bicep Strength
Flexibility Power
Regress/ progress SL balance
31. 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
Regress/ progress SL balance
Flexibility Strength
Flexibility Power
Regress/ progress seated stability ball military press
32. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations w/ strength level shoulder press exercises
Regress/ pregress - Multiplanar step up to balance
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for stability ball millitary press
33. add rotation - (core strength)
Leg Strength
Progress ball back extension
Reactive Power
Regress/ progress seated stability ball military press
34. Two arm push press - Barbell clean
Regress/ progress ball dumbbell row
Total body power
Cone drills
Flexibility Power
35. Squat Jump - Tuck Jump
Leg Power
Considerations w/ strength level shoulder press exercises
Chest Stabilization
Reactive Power
36. 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
Cone drills
Considerations for ball dumbbell row
Flexibility Power
Considerations w/ back extension and cobra
37. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Tricep stabilization
Chest Strength
Bicep Stabilization
Regress/ progress prone ball dumbbell tricep extension
38. add rotation - (core strength)
Considerations MB scoop toss and MB side oblique throw
Bicep Strength
Progress ball crunch
Balance Strength
39. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations w/ strength level shoulder press exercises
Core Strength
Back Stabilization
Reactive Strength
40. 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
Back Power
Core Power
Reactive Stabilization
41. 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
Ladder Drills
Core Stabilization
Considerations for total body stabilization exercises
Consideration for tricep exercises
42. 5-10% BW
Weight of MB for Ball MB pullover throw
Regress/ progress seated stability ball military press
Regress/ progress prone ball dumbbell tricep extension
Considerations for exercises in scapular plane
43. 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
Weight of MB for Ball MB pullover throw
Chest Strength
Considerations for exercises in scapular plane
Flexibility Strength
44. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Shoulder Strength
Leg Strength
Consideration for tricep exercises
45. Ball dumbbell chest press - Push up
Total body stabilization
Considerations w/ strength level shoulder press exercises
Shoulder Power
Chest Stabilization
46. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress seated stability ball military press
Regress floor prone iso-ab
Regress/ pregress - Multiplanar step up to balance
Regress/ progress SL dumbbell curl
47. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Leg Stabilization
Considerations for landing
Balance Strength
48. Two arm MB chest pass - Rotating chest pass
Back Stabilization
Chest Power
Leg Strength
Considerations for stability ball millitary press
49. Standing Cable row - Ball dumbbell row
Chest Stabilization
Shoulder Power
Regress/ progress prone ball dumbbell tricep extension
Back Stabilization
50. w/ assistance
Reactive Power
Progress ball back extension
Regress/ progress SL balance
Regress/ pregress - Multiplanar step up to balance