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