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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. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Core Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ strength level shoulder press exercises
Shoulder Power
2. allow shoulders to elevate
Core Strength
Considerations w/ standing cable row
Considerations w/ barbell
Regress floor prone iso-ab
3. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Core Strength
Shoulder Strength
Considerations for stability ball millitary press
Balance stability
4. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Core Power
Regress/ progress SL balance
Considerations for ball dumbbell row
5. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Chest Strength
Leg Power
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress prone ball dumbbell tricep extension
6. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Flexibility Stabilization
Leg Strength
Considerations MB scoop toss and MB side oblique throw
Regress lunge to balance
7. Two arm MB chest pass - Rotating chest pass
Considerations for seated lat pull-down
Chest Power
Regress floor prone iso-ab
Tricep stabilization
8. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Flexibility Power
Regress floor prone iso-ab
Regress/ progress ball squat
Regress/ progress SL dumbbell curl
9. 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
Considerations for seated cable row
Progress ball crunch
Regress/ progress SL dumbbell curl
10. O Regression: Hand to... Knee - Shin - Foot
Core Stabilization
Consideration for tricep exercises
Shoulder Strength
Regress SL squat touchdown and SL romanian deadlift
11. Cable pushdown - Supine bench barbell triceps extension
Regress/ progress ball dumbbell row
Tricep Strength
Leg Power
Core Power
12. Single-leg Dumbbell Scaption - Seated stability ball military press
Regress/ progress seated stability ball military press
Consideration for tricep exercises
Shoulder Stabilization
Progress ball crunch
13. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Considerations for ball dumbbell row
Regress floor prone iso-ab
Balance Strength
14. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Strength
Regress/ progress SL barbell curl
Back Stabilization
Balance Power
15. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Back Stabilization
Core Stabilization
Considerations for stability ball millitary press
16. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Reactive Stabilization
Balance stability
Regress/ progress prone ball dumbbell tricep extension
Total body strength
17. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Flexibility Stabilization
Shoulder Stabilization
Considerations w/ lunges
Reactive Strength
18. 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
Considerations for seated cable row
Flexibility Stabilization
Considerations for exercises in scapular plane
Progress ball back extension
19. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Considerations MB scoop toss and MB side oblique throw
Bicep Strength
Considerations for exercises in scapular plane
20. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Ladder Drills
Leg Power
Considerations for seated cable row
Regress/ progress SL dumbbell curl
21. Ball MB pullover throw - Woodchop throw
Leg Strength
Shoulder Power
Weight of MB for Ball MB pullover throw
Back Power
22. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Bicep Strength
Considerations w/ back extension and cobra
Core Stabilization
Regress floor prone iso-ab
23. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Reactive Stabilization
Considerations w/ back extension and cobra
Core Power
Cone drills
24. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Total body power
Progress floor prone cobrao
Considerations for seated cable row
25. Squat jump - Tuck jump - Butt kick - Power step up
Regress/ progress SL dumbbell scaption
Reactive Strength
Regress/ progress ball dumbbell row
Tricep stabilization
26. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Bicep Stabilization
Considerations w/ supine ball exercises
Considerations for balance stabilization
Core Power
27. O Regression: Hand to... Knee - Shin - Foot
Regress floor prone iso-ab
Shoulder Strength
Leg Stabilization
Regress SL squat touchdown and SL romanian deadlift
28. add rotation - (core strength)
Shoulder Strength
Considerations for seated cable row
Flexibility Power
Progress ball back extension
29. 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
Tricep stabilization
Shoulder Strength
Chest Strength
30. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Total body strength
Progress floor bridge
Shoulder Power
31. O Regression - Two legs - Progression: Proprioceptive modalities
Shoulder Stabilization
Regress/ progress SL dumbbell curl
Tricep Strength
Regress/ progress SL barbell curl
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)
Considerations for seated lat pull-down
Considerations for total body stabilization exercises
Flexibility Power
Chest Power
33. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Total body power
Ladder Drills
Chest Power
Leg Strength
34. Dynamic - Functional - Multiplanar lunge (side - front - turn) - Prisoner squat (like reg but hands on ears) - Single leg squat touchdown - Tube walk (side to side) - Med ball (MB) chop and lift
Flexibility Power
Shoulder Strength
Considerations for ball dumbbell row
Regress/progress standing cable row
35. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Ladder Drills
Back Power
Leg Strength
36. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Tricep stabilization
Core Stabilization
Leg Stabilization
Back Power
37. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Regress/ pregress - Multiplanar step up to balance
Considerations w/ barbell
Considerations for stability ball millitary press
38. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Cone drills
Back Power
Flexibility Strength
39. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Flexibility Strength
Total body stabilization
Regress floor prone iso-ab
Balance stability
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
Core Power
Leg Strength
Progress ball back extension
Total body power
41. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Considerations for reactive strength exercises
Considerations for landing
Regress/progress standing cable row
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 standing cable row
Considerations w/ supine ball exercises
Regress/ pregress - Multiplanar step up to balance
Weight of MB for Ball MB pullover throw
43. add rotation - (core strength)
Total body stabilization
Regress SL squat touchdown and SL romanian deadlift
Progress ball crunch
Regress lunge to balance
44. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Chest Strength
Considerations for Ball MB pullover throw - woodchop throw.
Reactive Power
Progress floor bridge
45. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Considerations MB scoop toss and MB side oblique throw
Cone drills
Considerations for seated cable row
Reactive Stabilization
46. 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
Shoulder Strength
Regress/ progress ball dumbbell row
Progress ball crunch
47. 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
Regress floor prone iso-ab
Leg Stabilization
Tricep Strength
Consideration for tricep exercises
48. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Back Power
Reactive Power
Progression for proprioceptive modalities
Considerations w/ lunges
49. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Regress/ progress prone ball dumbbell tricep extension
Bicep Strength
Bicep Stabilization
Total body stabilization
50. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Considerations for ball dumbbell row
Bicep Strength
Shoulder Power
Reactive Stabilization