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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. add rotation - (core strength)
Regress/ progress SL dumbbell scaption
Chest Power
Progress ball crunch
Considerations for ball dumbbell row
2. Progress: 2 arm - 1 arm - alt arm
Chest Power
Core Stabilization
Progress floor prone cobrao
Considerations MB scoop toss and MB side oblique throw
3. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Cone drills
Weight of MB for Ball MB pullover throw
Regress SL squat touchdown and SL romanian deadlift
Progression for proprioceptive modalities
4. 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
Considerations w/ standing cable row
Flexibility Strength
Regress/ progress Supine ball dumbbell tricep extension
Regress/ pregress - Multiplanar step up to balance
5. Two arm MB chest pass - Rotating chest pass
Progression for proprioceptive modalities
Chest Power
Consideration for tricep exercises
Back Strength
6. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Bicep Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Total body strength
7. 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)
Considerations for stability ball millitary press
Regress/ pregress - Multiplanar step up to balance
Reactive Power
Regress/progress standing cable row
8. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Regress/ progress SL barbell curl
Regress/progress standing cable row
Considerations for Ball MB pullover throw - woodchop throw.
Progress ball back extension
9. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Leg Power
Considerations MB scoop toss and MB side oblique throw
Balance stability
Regress/ progress SL dumbbell scaption
10. 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
Progress ball back extension
Flexibility Power
Regress lunge to balance
Considerations for stability ball millitary press
11. 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
Back Stabilization
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress seated stability ball military press
12. 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
Total body power
Total body power
Considerations w/ strength level shoulder press exercises
13. Make sure head rests comfortably on ball? ? stress on cervical spine.
Progress ball crunch
Progress ball crunch
Leg Stabilization
Considerations w/ supine ball exercises
14. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Considerations for stability ball millitary press
Regress/ progress SL dumbbell scaption
Considerations for Ball MB pullover throw - woodchop throw.
15. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ back extension and cobra
Considerations w/ supine ball exercises
Total body stabilization
Back Strength
16. 5-10% BW
Regress/ progress SL dumbbell scaption
Considerations w/ strength level shoulder press exercises
Total body strength
Weight of MB for Ball MB pullover throw
17. 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
Flexibility Strength
Considerations w/ lunges
Regress/ progress ball dumbbell row
18. Seated Cable row - Seated lat pull-down
Back Strength
Progress ball back extension
Leg Stabilization
Considerations for ball dumbbell row
19. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Balance stability
Shoulder Strength
Considerations for Ball MB pullover throw - woodchop throw.
20. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Shoulder Power
Regress/ pregress - Multiplanar step up to balance
Flexibility Strength
Core Power
21. 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)
Total body stabilization
Balance stability
Regress/ progress SL dumbbell scaption
Considerations for stability ball millitary press
22. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Flexibility Stabilization
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ lunges
Reactive Power
23. Ball squat (chair height) - Multiplanar step up to balance:
Regress/ progress SL barbell curl
Leg Stabilization
Considerations for ball dumbbell row
Shoulder Power
24. 1 leg - (core stabilization)
Reactive Strength
Weight of MB for Ball MB pullover throw
Back Stabilization
Progress floor bridge
25. add rotation - (core strength)
Tricep Strength
Considerations w/ standing cable row
Regress/ progress SL balance
Progress ball back extension
26. Single-leg Dumbbell Scaption - Seated stability ball military press
Reactive Stabilization
Shoulder Stabilization
Balance Strength
Regress/ progress SL dumbbell scaption
27. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Considerations MB scoop toss and MB side oblique throw
Considerations w/ back extension and cobra
Regress/ progress Supine ball dumbbell tricep extension
28. 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
Back Strength
Regress/ progress SL dumbbell scaption
Regress/ progress SL balance
29. 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
Considerations w/ strength level shoulder press exercises
Back Stabilization
Reactive Strength
30. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Flexibility Strength
Considerations for seated cable row
Balance Power
Considerations for total body stabilization exercises
31. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Shoulder Strength
Core Stabilization
Progression for proprioceptive modalities
32. Lunge to two-arm dumbbell press - Squat to two arm press
Considerations for seated lat pull-down
Total body strength
Total body power
Tricep Strength
33. 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 for ball dumbbell row
Consideration for tricep exercises
Considerations w/ barbell
Considerations w/ strength level shoulder press exercises
34. Ball MB pullover throw - Woodchop throw
Considerations for seated lat pull-down
Chest Strength
Back Power
Weight of MB for Ball MB pullover throw
35. dont hyper extend back
Chest Stabilization
Chest Strength
Back Power
Considerations w/ back extension and cobra
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)
Progress ball back extension
Regress/ progress ball dumbbell row
Considerations for total body stabilization exercises
Leg Power
37. Ball MB pullover throw - Woodchop throw
Progress floor bridge
Back Power
Regress/ progress SL barbell curl
Bicep Strength
38. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations w/ back extension and cobra
Total body stabilization
Leg Strength
Ladder Drills
39. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Leg Stabilization
Considerations for stability ball millitary press
Reactive Strength
40. 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
Reactive Power
Leg Power
Tricep Strength
Considerations for reactive strength exercises
41. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Regress/ progress ball dumbbell row
Regress/ progress SL dumbbell scaption
Considerations for seated lat pull-down
Regress SL squat touchdown and SL romanian deadlift
42. O Regression - On bench - Progression: Alt arms - One arm
Considerations for ball dumbbell row
Regress/ progress Supine ball dumbbell tricep extension
Considerations for landing
Regress/ progress SL balance
43. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Progress floor prone cobrao
Cone drills
Ladder Drills
Regress/ progress prone ball dumbbell tricep extension
44. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/progress standing cable row
Regress/ progress prone ball dumbbell tricep extension
Back Power
Considerations for landing
45. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Regress lunge to balance
Ladder Drills
Considerations w/ barbell
46. w/ assistance
Regress/ progress SL balance
Back Power
Considerations for reactive strength exercises
Flexibility Power
47. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progression for proprioceptive modalities
Regress/ progress ball dumbbell row
Leg Stabilization
Leg Power
48. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Regress lunge to balance
Regress/ progress SL barbell curl
Considerations w/ back extension and cobra
Reactive Stabilization
49. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Shoulder Power
Balance Strength
Leg Stabilization
Core Stabilization
50. 5-10% BW
Considerations for balance stabilization
Weight of MB for Ball MB pullover throw
Total body power
Bicep Strength