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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. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Balance Power
Progress ball back extension
Leg Strength
Weight of MB for Ball MB pullover throw
2. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Balance stability
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ lunges
Regress/ progress SL balance
3. Two arm push press - Barbell clean
Considerations w/ barbell
Total body power
Consideration for tricep exercises
Considerations for balance stabilization
4. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations w/ barbell
Back Stabilization
Progress ball back extension
Considerations MB scoop toss and MB side oblique throw
5. w/ assistance
Core Strength
Considerations w/ lunges
Regress/ progress SL balance
Considerations for reactive strength exercises
6. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Total body strength
Progress floor prone cobrao
Balance stability
Reactive Strength
7. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Regress/ progress ball squat
Core Strength
Considerations for landing
Core Stabilization
8. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress prone ball dumbbell tricep extension
Progress floor prone cobrao
Regress/ progress seated stability ball military press
9. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Core Strength
Regress/progress standing cable row
Balance stability
10. Standing Cable row - Ball dumbbell row
Considerations w/ strength level shoulder press exercises
Bicep Strength
Back Stabilization
Considerations w/ supine ball exercises
11. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Power
Considerations for landing
Regress/ progress SL dumbbell curl
Core Strength
12. Single-leg Dumbbell Scaption - Seated stability ball military press
Core Stabilization
Back Stabilization
Shoulder Stabilization
Regress/ progress prone ball dumbbell tricep extension
13. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations for reactive strength exercises
Regress/ progress SL dumbbell curl
Progress floor bridge
Considerations for seated lat pull-down
14. Ball MB pullover throw - Woodchop throw
Regress/ progress ball dumbbell row
Balance Power
Back Power
Leg Strength
15. add rotation - (core strength)
Flexibility Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Flexibility Strength
Progress ball crunch
16. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Flexibility Stabilization
Considerations for ball dumbbell row
Shoulder Power
Chest Power
17. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Progression for proprioceptive modalities
Considerations for reactive strength exercises
Considerations w/ lunges
Total body stabilization
18. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Balance Strength
Chest Power
Considerations MB scoop toss and MB side oblique throw
Considerations for seated lat pull-down
19. 1 leg - (core stabilization)
Leg Stabilization
Considerations w/ back extension and cobra
Regress/ progress SL barbell curl
Progress floor bridge
20. Progress: 2 arm - 1 arm - alt arm
Regress SL squat touchdown and SL romanian deadlift
Considerations for total body stabilization exercises
Progress floor prone cobrao
Balance stability
21. 5-10% BW
Weight of MB for Ball MB pullover throw
Progression for proprioceptive modalities
Cone drills
Flexibility Stabilization
22. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Balance stability
Considerations for landing
Shoulder Stabilization
Total body strength
23. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Progress ball crunch
Reactive Stabilization
Considerations w/ strength level shoulder press exercises
24. Seated two arm dumbbell biceps curl - Biceps curl machine
Considerations for total body stabilization exercises
Tricep Strength
Bicep Strength
Total body power
25. Cable pushdown - Supine bench barbell triceps extension
Bicep Strength
Progress ball crunch
Tricep Strength
Considerations for ball dumbbell row
26. Flat (on bench) dumbbell chest press- Barbell bench press
Regress floor prone iso-ab
Chest Strength
Regress/ progress ball dumbbell row
Considerations for exercises in scapular plane
27. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Flexibility Strength
Regress/ progress ball dumbbell row
Reactive Power
Bicep Stabilization
28. O Regression - On bench - Progression: Alt arms - One arm
Regress SL squat touchdown and SL romanian deadlift
Ladder Drills
Progress ball back extension
Regress/ progress Supine ball dumbbell tricep extension
29. Seated dumbbell shoulder press - Seated shoulder press machine
Considerations MB scoop toss and MB side oblique throw
Chest Power
Considerations for landing
Shoulder Strength
30. 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)
Regress/ progress SL barbell curl
Tricep stabilization
Flexibility Stabilization
Considerations for stability ball millitary press
31. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Considerations w/ lunges
Progress floor prone cobrao
Shoulder Strength
32. 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)
Regress/ pregress - Multiplanar step up to balance
Regress floor prone iso-ab
Considerations for total body stabilization exercises
Shoulder Stabilization
33. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Total body strength
Considerations w/ standing cable row
Shoulder Strength
Core Strength
34. Seated two arm dumbbell biceps curl - Biceps curl machine
Reactive Power
Regress/ progress SL dumbbell scaption
Bicep Strength
Shoulder Power
35. Progress: 2 arm - 1 arm - alt arm
Chest Power
Regress/ progress prone ball dumbbell tricep extension
Progress floor prone cobrao
Total body strength
36. allow shoulders to elevate
Considerations w/ standing cable row
Balance Strength
Reactive Power
Ladder Drills
37. add rotation - (core strength)
Considerations for balance stabilization
Progress floor prone cobrao
Considerations for landing
Progress ball back extension
38. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Leg Strength
Consideration for tricep exercises
Tricep stabilization
Progress floor bridge
39. Two arm MB chest pass - Rotating chest pass
Chest Power
Considerations for stability ball millitary press
Regress/ progress SL dumbbell scaption
Considerations for exercises in scapular plane
40. Squat Jump - Tuck Jump
Progress ball crunch
Balance Strength
Leg Power
Total body power
41. Ball dumbbell chest press - Push up
Core Strength
Chest Stabilization
Regress/ progress ball dumbbell row
Considerations for total body stabilization exercises
42. add rotation - (core strength)
Regress lunge to balance
Progress ball back extension
Chest Strength
Total body strength
43. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Regress/progress standing cable row
Considerations for total body stabilization exercises
Considerations w/ strength level shoulder press exercises
Progress floor prone cobrao
44. add rotation - (core strength)
Ladder Drills
Core Strength
Tricep stabilization
Progress ball crunch
45. Two arm push press - Barbell clean
Progression for proprioceptive modalities
Total body power
Weight of MB for Ball MB pullover throw
Core Strength
46. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Bicep Strength
Flexibility Power
Progress floor prone cobrao
47. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Core Strength
Chest Power
Regress floor prone iso-ab
Tricep stabilization
48. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress seated stability ball military press
Regress/ progress SL dumbbell curl
Core Stabilization
Balance Strength
49. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Regress lunge to balance
Core Power
Flexibility Power
50. Seated Cable row - Seated lat pull-down
Back Strength
Weight of MB for Ball MB pullover throw
Considerations w/ lunges
Considerations for stability ball millitary press
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