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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. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations for ball dumbbell row
Progress floor bridge
Considerations for balance stabilization
Considerations w/ lunges
2. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Regress/ progress SL balance
Progress floor prone cobrao
Considerations MB scoop toss and MB side oblique throw
Total body strength
3. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Shoulder Stabilization
Cone drills
Reactive Power
Consideration for tricep exercises
4. dont hyper extend back
Chest Stabilization
Considerations w/ back extension and cobra
Reactive Power
Back Strength
5. Seated two arm dumbbell biceps curl - Biceps curl machine
Core Strength
Bicep Strength
Shoulder Strength
Balance stability
6. Ball squat (chair height) - Multiplanar step up to balance:
Balance Strength
Leg Stabilization
Progress floor prone cobrao
Regress/ progress Supine ball dumbbell tricep extension
7. 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
Considerations w/ standing cable row
Progression for proprioceptive modalities
Core Power
8. allow shoulders to elevate
Chest Stabilization
Total body stabilization
Considerations w/ standing cable row
Regress/ progress ball squat
9. w/ assistance
Considerations w/ back extension and cobra
Leg Power
Regress/ progress SL balance
Regress floor prone iso-ab
10. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Reactive Power
Regress/ progress ball dumbbell row
Considerations w/ strength level shoulder press exercises
Progression for proprioceptive modalities
11. 1 leg - (core stabilization)
Regress/progress standing cable row
Regress/ progress SL barbell curl
Progress floor bridge
Considerations w/ back extension and cobra
12. Make sure head rests comfortably on ball? ? stress on cervical spine.
Leg Power
Core Strength
Considerations w/ supine ball exercises
Progress ball crunch
13. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Power
Chest Strength
Regress/ progress ball dumbbell row
Balance Power
14. Seated Cable row - Seated lat pull-down
Regress/ progress SL dumbbell scaption
Chest Power
Considerations for total body stabilization exercises
Back Strength
15. 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
Leg Strength
Core Strength
Regress/ progress SL balance
16. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Regress SL squat touchdown and SL romanian deadlift
Reactive Stabilization
Back Stabilization
17. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations for seated lat pull-down
Considerations w/ barbell
Regress/ progress SL dumbbell curl
Chest Power
18. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Total body power
Considerations for seated cable row
Chest Power
Regress floor prone iso-ab
19. Ball dumbbell chest press - Push up
Flexibility Stabilization
Leg Strength
Chest Stabilization
Considerations for stability ball millitary press
20. 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)
Considerations for total body stabilization exercises
Reactive Stabilization
Reactive Power
Leg Stabilization
21. Ball MB pullover throw - Woodchop throw
Regress/ progress Supine ball dumbbell tricep extension
Back Power
Balance Strength
Shoulder Strength
22. Two arm MB chest pass - Rotating chest pass
Chest Power
Regress floor prone iso-ab
Regress/ progress seated stability ball military press
Chest Stabilization
23. dont hyper extend back
Considerations w/ back extension and cobra
Tricep Strength
Considerations w/ standing cable row
Progress floor prone cobrao
24. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress/ progress prone ball dumbbell tricep extension
Core Strength
Total body power
Regress floor prone iso-ab
25. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Considerations w/ strength level shoulder press exercises
Considerations w/ barbell
Progress floor prone cobrao
26. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Reactive Strength
Considerations w/ barbell
Regress/progress standing cable row
Regress lunge to balance
27. Single-leg Dumbbell Scaption - Seated stability ball military press
Considerations MB scoop toss and MB side oblique throw
Cone drills
Shoulder Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
28. 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.
Balance Power
Regress/ progress ball dumbbell row
Considerations for landing
Reactive Power
29. 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
Core Power
Consideration for tricep exercises
Regress/progress standing cable row
Considerations for seated cable row
30. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Chest Stabilization
Shoulder Strength
Balance stability
Considerations w/ barbell
31. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations w/ standing cable row
Reactive Strength
Balance Strength
Regress/ progress ball squat
32. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Regress lunge to balance
Considerations for balance stabilization
Core Power
33. Cable pushdown - Supine bench barbell triceps extension
Considerations w/ back extension and cobra
Tricep Strength
Regress/ progress seated stability ball military press
Regress/ progress SL dumbbell curl
34. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations w/ lunges
Regress/ progress seated stability ball military press
Regress/ progress seated stability ball military press
Core Strength
35. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Back Power
Shoulder Strength
Bicep Stabilization
36. add rotation - (core strength)
Bicep Stabilization
Considerations w/ standing cable row
Considerations for ball dumbbell row
Progress ball back extension
37. 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
Considerations for exercises in scapular plane
Reactive Strength
Regress/ progress SL dumbbell curl
38. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Considerations w/ back extension and cobra
Regress/ progress seated stability ball military press
Balance Strength
Regress/ pregress - Multiplanar step up to balance
39. 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.
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ barbell
Regress/progress standing cable row
Considerations for landing
40. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Bicep Strength
Core Power
Ladder Drills
Tricep Strength
41. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/ progress SL dumbbell scaption
Leg Power
Considerations w/ lunges
Chest Strength
42. 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 seated stability ball military press
Total body power
Progression for proprioceptive modalities
Regress/progress standing cable row
43. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Considerations MB scoop toss and MB side oblique throw
Regress/progress standing cable row
Balance Power
44. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Progress ball crunch
Regress/ progress SL balance
Regress/ progress SL dumbbell scaption
Considerations w/ barbell
45. Squat Jump - Tuck Jump
Core Strength
Regress/ progress SL dumbbell curl
Regress/ progress ball dumbbell row
Leg Power
46. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Chest Power
Regress/ progress ball dumbbell row
Regress/ progress Supine ball dumbbell tricep extension
Considerations for ball dumbbell row
47. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Balance Strength
Considerations for stability ball millitary press
Shoulder Power
Considerations for seated lat pull-down
48. Lunge to two-arm dumbbell press - Squat to two arm press
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for seated lat pull-down
Total body strength
Total body stabilization
49. 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 for reactive strength exercises
Progression for proprioceptive modalities
Considerations for stability ball millitary press
Cone drills
50. Ball MB pullover throw - Woodchop throw
Back Power
Back Strength
Progress floor bridge
Regress/ progress SL barbell curl