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