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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. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Considerations w/ lunges
Flexibility Strength
Considerations w/ standing cable row
Balance Power
2. 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
Total body power
Progress floor bridge
Considerations for exercises in scapular plane
Regress/ progress SL balance
3. 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 balance stabilization
Leg Strength
Considerations for total body stabilization exercises
Considerations for landing
4. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Progress ball crunch
Regress/ progress ball squat
Considerations MB scoop toss and MB side oblique throw
Considerations for reactive strength exercises
5. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ barbell
Progress floor bridge
6. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progression for proprioceptive modalities
Considerations w/ supine ball exercises
Considerations for stability ball millitary press
Core Stabilization
7. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations for Ball MB pullover throw - woodchop throw.
Core Stabilization
Considerations for landing
Shoulder Power
8. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Considerations for reactive strength exercises
Chest Power
Back Stabilization
9. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Chest Power
Total body stabilization
Regress/ pregress - Multiplanar step up to balance
Core Strength
10. 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 landing
Consideration for tricep exercises
Leg Power
Bicep Stabilization
11. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Considerations for ball dumbbell row
Considerations for total body stabilization exercises
Reactive Stabilization
Reactive Strength
12. Standing Cable row - Ball dumbbell row
Leg Strength
Shoulder Stabilization
Shoulder Strength
Back Stabilization
13. 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.
Total body power
Consideration for tricep exercises
Considerations for reactive strength exercises
Considerations for landing
14. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Progression for proprioceptive modalities
Total body stabilization
Considerations w/ lunges
Consideration for tricep exercises
15. Seated two arm dumbbell biceps curl - Biceps curl machine
Shoulder Power
Bicep Strength
Shoulder Stabilization
Total body power
16. Box step up
Reactive Power
Regress lunge to balance
Balance Strength
Flexibility Stabilization
17. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Shoulder Stabilization
Regress/ progress ball dumbbell row
Progress ball crunch
Considerations for Ball MB pullover throw - woodchop throw.
18. allow shoulders to elevate
Considerations for seated cable row
Considerations w/ supine ball exercises
Considerations for ball dumbbell row
Considerations w/ standing cable row
19. 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
Shoulder Power
Regress/progress standing cable row
Leg Strength
Flexibility Power
20. Seated dumbbell shoulder press - Seated shoulder press machine
Progress floor bridge
Considerations for seated lat pull-down
Progress floor prone cobrao
Shoulder Strength
21. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Cone drills
Progress ball crunch
Considerations MB scoop toss and MB side oblique throw
Regress/ progress ball squat
22. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Regress SL squat touchdown and SL romanian deadlift
Cone drills
Considerations for Ball MB pullover throw - woodchop throw.
23. 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
Back Stabilization
Consideration for tricep exercises
Regress/progress standing cable row
Chest Power
24. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Regress/ progress SL dumbbell curl
Balance stability
Considerations for seated lat pull-down
Ladder Drills
25. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/ progress seated stability ball military press
Regress/ progress prone ball dumbbell tricep extension
Regress SL squat touchdown and SL romanian deadlift
Flexibility Stabilization
26. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Ladder Drills
Regress/ progress prone ball dumbbell tricep extension
Balance stability
Leg Strength
27. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Considerations w/ standing cable row
Back Stabilization
Leg Power
28. Seated two arm dumbbell biceps curl - Biceps curl machine
Cone drills
Considerations w/ lunges
Bicep Strength
Core Strength
29. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Total body strength
Cone drills
Total body stabilization
Regress/ pregress - Multiplanar step up to balance
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)
Considerations for exercises in scapular plane
Considerations for total body stabilization exercises
Chest Stabilization
Considerations for stability ball millitary press
31. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations for landing
Bicep Stabilization
Considerations for ball dumbbell row
Consideration for tricep exercises
32. Ball MB pullover throw - Woodchop throw
Tricep Strength
Considerations for reactive strength exercises
Back Power
Consideration for tricep exercises
33. Ball dumbbell chest press - Push up
Core Strength
Regress/ progress SL balance
Leg Strength
Chest Stabilization
34. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Chest Power
Considerations for ball dumbbell row
Regress/progress standing cable row
Consideration for tricep exercises
35. w/ assistance
Considerations for seated cable row
Reactive Stabilization
Regress/ progress SL balance
Tricep stabilization
36. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Flexibility Strength
Shoulder Stabilization
Shoulder Power
37. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Flexibility Strength
Regress/ progress SL dumbbell curl
Shoulder Power
Total body power
38. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Weight of MB for Ball MB pullover throw
Considerations for total body stabilization exercises
Cone drills
Considerations for seated lat pull-down
39. 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
Total body power
Considerations for reactive strength exercises
Regress/ progress SL dumbbell curl
40. add rotation - (core strength)
Considerations for ball dumbbell row
Regress/ progress prone ball dumbbell tricep extension
Progress ball crunch
Shoulder Power
41. Medicine ball scoop toss - MB side oblique throw
Considerations for balance stabilization
Leg Strength
Shoulder Power
Core Stabilization
42. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Leg Stabilization
Back Stabilization
Considerations for seated lat pull-down
Core Strength
43. 5-10% BW
Considerations for Ball MB pullover throw - woodchop throw.
Regress/progress standing cable row
Considerations for balance stabilization
Weight of MB for Ball MB pullover throw
44. Progress: 2 arm - 1 arm - alt arm
Considerations w/ standing cable row
Balance Strength
Progress floor prone cobrao
Considerations for reactive strength exercises
45. 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
Progress floor prone cobrao
Tricep Strength
Considerations for balance stabilization
Flexibility Strength
46. Ball dumbbell chest press - Push up
Reactive Strength
Chest Stabilization
Balance Power
Bicep Strength
47. Two arm push press - Barbell clean
Total body power
Considerations for ball dumbbell row
Flexibility Strength
Considerations for ball dumbbell row
48. 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
Regress/ progress SL dumbbell curl
Considerations for exercises in scapular plane
Weight of MB for Ball MB pullover throw
Chest Strength
49. allow shoulders to elevate
Shoulder Stabilization
Progress floor bridge
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ standing cable row
50. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Progress ball back extension
Shoulder Power
Tricep stabilization
Chest Strength
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