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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. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ supine ball exercises
Progression for proprioceptive modalities
Regress/ progress Supine ball dumbbell tricep extension
2. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Considerations for reactive strength exercises
Bicep Stabilization
Shoulder Power
3. Single leg dumbbell curl - Single leg barbell curl
Progress floor bridge
Considerations for seated lat pull-down
Back Strength
Bicep Stabilization
4. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Chest Power
Balance Power
Considerations for landing
Considerations for Ball MB pullover throw - woodchop throw.
5. add rotation - (core strength)
Progress ball crunch
Regress SL squat touchdown and SL romanian deadlift
Considerations for ball dumbbell row
Considerations w/ barbell
6. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Strength
Bicep Stabilization
Regress/ progress seated stability ball military press
Back Power
7. Ball MB pullover throw - Woodchop throw
Leg Stabilization
Tricep stabilization
Progress ball crunch
Back Power
8. w/ assistance
Progress ball back extension
Considerations for balance stabilization
Considerations for seated lat pull-down
Regress/ progress SL balance
9. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Bicep Stabilization
Shoulder Strength
Regress/ progress SL barbell curl
10. Squat jump - Tuck jump - Butt kick - Power step up
Considerations for total body stabilization exercises
Considerations for exercises in scapular plane
Regress/ progress SL dumbbell curl
Reactive Strength
11. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Leg Stabilization
Total body stabilization
Chest Power
12. add rotation - (core strength)
Progress ball back extension
Considerations w/ lunges
Considerations w/ strength level shoulder press exercises
Chest Strength
13. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations w/ back extension and cobra
Shoulder Power
Considerations for landing
Reactive Power
14. 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
Bicep Strength
Considerations for landing
Core Strength
Flexibility Stabilization
15. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Flexibility Power
Balance Power
Flexibility Stabilization
Flexibility Strength
16. Standing Cable row - Ball dumbbell row
Progress floor bridge
Back Stabilization
Progress ball back extension
Flexibility Power
17. 5-10% BW
Flexibility Strength
Bicep Strength
Weight of MB for Ball MB pullover throw
Progress ball crunch
18. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Balance Power
Bicep Stabilization
Regress/ progress ball squat
Regress/ progress SL barbell curl
19. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Regress/ progress ball dumbbell row
Progress floor prone cobrao
Chest Stabilization
20. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Leg Strength
Regress/ progress seated stability ball military press
Chest Stabilization
Back Stabilization
21. Lunge to two-arm dumbbell press - Squat to two arm press
Shoulder Power
Tricep stabilization
Chest Stabilization
Total body strength
22. Make sure head rests comfortably on ball? ? stress on cervical spine.
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ supine ball exercises
Tricep Strength
Shoulder Strength
23. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Regress/progress standing cable row
Considerations w/ back extension and cobra
Tricep stabilization
Regress floor prone iso-ab
24. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Total body stabilization
Progression for proprioceptive modalities
Total body power
25. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Balance stability
Total body stabilization
Regress/ progress ball squat
Back Power
26. 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
Progress floor bridge
Regress/ progress SL dumbbell curl
Regress/ progress prone ball dumbbell tricep extension
27. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Tricep Strength
Considerations for landing
Flexibility Stabilization
28. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/ progress SL balance
Weight of MB for Ball MB pullover throw
Considerations MB scoop toss and MB side oblique throw
Chest Strength
29. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Progress floor prone cobrao
Regress/ progress ball dumbbell row
Core Power
Regress/ progress Supine ball dumbbell tricep extension
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)
Core Strength
Regress floor prone iso-ab
Considerations for stability ball millitary press
Progress ball crunch
31. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Flexibility Strength
Flexibility Power
Regress/ progress ball dumbbell row
Progression for proprioceptive modalities
32. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Bicep Strength
Regress/ progress ball squat
Considerations for balance stabilization
Regress/ progress seated stability ball military press
33. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Progress floor bridge
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress SL dumbbell curl
Regress/ progress SL dumbbell curl
34. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Back Stabilization
Regress/ pregress - Multiplanar step up to balance
Chest Power
Balance Power
35. Exercises in scapular plane decreases risk of supraspinatus muscle becoming impinged bt head of humerus and coracoacromial arch of scapula. Ex: SL dumbbell scaption in shoulder stabiliation level
Flexibility Stabilization
Considerations for exercises in scapular plane
Tricep stabilization
Reactive Stabilization
36. Ball squat (chair height) - Multiplanar step up to balance:
Considerations w/ supine ball exercises
Regress/ progress SL barbell curl
Considerations MB scoop toss and MB side oblique throw
Leg Stabilization
37. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Considerations w/ standing cable row
Bicep Strength
Chest Strength
38. O Regression - On bench - Progression: Alt arms - One arm
Core Power
Core Stabilization
Balance stability
Regress/ progress Supine ball dumbbell tricep extension
39. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Regress/ pregress - Multiplanar step up to balance
Shoulder Power
Considerations for ball dumbbell row
Considerations w/ barbell
40. Lunge to two-arm dumbbell press - Squat to two arm press
Balance Strength
Total body strength
Shoulder Stabilization
Considerations for seated cable row
41. Ball dumbbell chest press - Push up
Tricep stabilization
Chest Stabilization
Balance Power
Chest Power
42. 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
Chest Power
Bicep Strength
Weight of MB for Ball MB pullover throw
43. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Core Strength
Considerations w/ lunges
Total body power
Considerations for seated cable row
44. 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
Chest Stabilization
Flexibility Power
Flexibility Stabilization
Considerations w/ lunges
45. 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 w/ barbell
Considerations for Ball MB pullover throw - woodchop throw.
Regress SL squat touchdown and SL romanian deadlift
Considerations for total body stabilization exercises
46. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Regress floor prone iso-ab
Considerations w/ strength level shoulder press exercises
Reactive Strength
Shoulder Strength
47. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Regress/ progress ball squat
Bicep Strength
Considerations w/ supine ball exercises
48. Squat Jump - Tuck Jump
Considerations for seated lat pull-down
Leg Power
Core Power
Balance Power
49. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress ball squat
Considerations for reactive strength exercises
Regress/ progress SL barbell curl
50. Box step up
Shoulder Stabilization
Regress lunge to balance
Regress/ progress SL dumbbell curl
Regress/ progress seated stability ball military press