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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. Two arm MB chest pass - Rotating chest pass
Regress SL squat touchdown and SL romanian deadlift
Chest Power
Chest Strength
Considerations for seated cable row
2. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Regress/ progress ball squat
Progress floor bridge
Chest Stabilization
3. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Tricep Strength
Progress floor bridge
Considerations w/ standing cable row
4. O Regression: Hand to... Knee - Shin - Foot
Reactive Power
Reactive Stabilization
Considerations for landing
Regress SL squat touchdown and SL romanian deadlift
5. Medicine ball scoop toss - MB side oblique throw
Considerations w/ standing cable row
Considerations for exercises in scapular plane
Total body power
Shoulder Power
6. Ball MB pullover throw - Woodchop throw
Progress floor bridge
Back Power
Chest Strength
Tricep stabilization
7. Squat jump - Tuck jump - Butt kick - Power step up
Considerations for exercises in scapular plane
Considerations for total body stabilization exercises
Reactive Strength
Leg Power
8. Single-leg Dumbbell Scaption - Seated stability ball military press
Regress/ progress SL dumbbell curl
Shoulder Power
Regress lunge to balance
Shoulder Stabilization
9. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Back Stabilization
Considerations for balance stabilization
Considerations w/ standing cable row
Reactive Strength
10. 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)
Weight of MB for Ball MB pullover throw
Regress/ pregress - Multiplanar step up to balance
Considerations for total body stabilization exercises
Regress/ progress prone ball dumbbell tricep extension
11. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Progress floor prone cobrao
Considerations MB scoop toss and MB side oblique throw
Cone drills
Regress/ progress Supine ball dumbbell tricep extension
12. dont hyper extend back
Considerations for balance stabilization
Considerations w/ back extension and cobra
Core Stabilization
Considerations MB scoop toss and MB side oblique throw
13. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Flexibility Power
Considerations for balance stabilization
Balance Strength
14. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Balance stability
Considerations w/ supine ball exercises
Chest Strength
15. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Strength
Balance Power
Back Stabilization
Considerations w/ strength level shoulder press exercises
16. add rotation - (core strength)
Progress ball crunch
Total body power
Leg Power
Bicep Strength
17. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Regress/progress standing cable row
Regress/ progress seated stability ball military press
Regress/ pregress - Multiplanar step up to balance
Balance Strength
18. 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 seated lat pull-down
Flexibility Stabilization
Consideration for tricep exercises
Cone drills
19. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Reactive Strength
Considerations w/ strength level shoulder press exercises
Core Power
Flexibility Strength
20. O Regression - On bench - Progression: Alt arms - One arm
Considerations for stability ball millitary press
Weight of MB for Ball MB pullover throw
Regress/ progress Supine ball dumbbell tricep extension
Total body power
21. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Progress floor bridge
Regress/ pregress - Multiplanar step up to balance
Bicep Stabilization
Considerations for seated cable row
22. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Balance stability
Considerations for reactive strength exercises
Considerations w/ standing cable row
23. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Regress floor prone iso-ab
Regress/ progress SL dumbbell scaption
Reactive Power
Flexibility Stabilization
24. allow shoulders to elevate
Chest Stabilization
Total body stabilization
Considerations w/ back extension and cobra
Considerations w/ standing cable row
25. 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
Flexibility Strength
Regress/ progress ball dumbbell row
Chest Stabilization
26. 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
Total body stabilization
Regress/ progress SL dumbbell curl
Flexibility Strength
Core Strength
27. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progress ball crunch
Considerations for total body stabilization exercises
Leg Stabilization
Progression for proprioceptive modalities
28. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations for stability ball millitary press
Regress/progress standing cable row
Chest Stabilization
Regress/ progress ball squat
29. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL dumbbell curl
Back Power
Regress/ progress SL dumbbell scaption
30. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Total body stabilization
Progress ball crunch
Regress/ progress ball squat
31. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Regress/ progress ball squat
Regress/progress standing cable row
Core Stabilization
Reactive Stabilization
32. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations for seated cable row
Regress/ pregress - Multiplanar step up to balance
Leg Strength
Reactive Strength
33. 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 for stability ball millitary press
Flexibility Strength
Considerations w/ barbell
Regress/ progress Supine ball dumbbell tricep extension
34. Single leg dumbbell curl - Single leg barbell curl
Cone drills
Bicep Stabilization
Total body stabilization
Regress lunge to balance
35. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Regress/ progress SL dumbbell curl
Flexibility Power
Total body stabilization
36. Box step up
Considerations MB scoop toss and MB side oblique throw
Regress SL squat touchdown and SL romanian deadlift
Regress lunge to balance
Regress/ progress ball squat
37. allow shoulders to elevate
Considerations w/ standing cable row
Flexibility Strength
Progress floor prone cobrao
Consideration for tricep exercises
38. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Progress ball back extension
Considerations w/ strength level shoulder press exercises
Considerations for stability ball millitary press
Reactive Stabilization
39. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations for total body stabilization exercises
Ladder Drills
Regress/ progress Supine ball dumbbell tricep extension
Back Stabilization
40. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Regress/ progress SL dumbbell scaption
Considerations for total body stabilization exercises
Balance stability
41. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Cone drills
Regress/ progress prone ball dumbbell tricep extension
Considerations for seated cable row
Back Power
42. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations w/ strength level shoulder press exercises
Considerations for ball dumbbell row
Considerations for exercises in scapular plane
Regress SL squat touchdown and SL romanian deadlift
43. 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.
Reactive Power
Regress lunge to balance
Shoulder Stabilization
44. O Regression - Two legs - Progression: Proprioceptive modalities
Considerations for seated lat pull-down
Back Strength
Regress/ progress SL barbell curl
Regress lunge to balance
45. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Regress/ progress ball squat
Considerations w/ back extension and cobra
Considerations w/ strength level shoulder press exercises
Core Power
46. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations for seated cable row
Total body stabilization
Reactive Strength
Considerations w/ barbell
47. 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
Reactive Power
Shoulder Stabilization
Flexibility Power
Reactive Stabilization
48. Seated two arm dumbbell biceps curl - Biceps curl machine
Regress/ progress SL dumbbell curl
Leg Stabilization
Bicep Strength
Tricep stabilization
49. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Total body stabilization
Regress/ progress prone ball dumbbell tricep extension
Considerations for landing
Flexibility Power
50. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations for ball dumbbell row
Considerations MB scoop toss and MB side oblique throw
Balance stability
Progression for proprioceptive modalities