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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. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Flexibility Power
Considerations w/ standing cable row
Core Strength
Weight of MB for Ball MB pullover throw
2. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Considerations w/ back extension and cobra
Regress/ pregress - Multiplanar step up to balance
Progress floor prone cobrao
Regress floor prone iso-ab
3. dont hyper extend back
Ladder Drills
Leg Strength
Considerations for ball dumbbell row
Considerations w/ back extension and cobra
4. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Bicep Stabilization
Regress/ progress ball dumbbell row
Considerations MB scoop toss and MB side oblique throw
5. 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 balance stabilization
Regress/ progress SL dumbbell scaption
Progress ball crunch
6. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Regress/ progress SL balance
Regress/ pregress - Multiplanar step up to balance
Ladder Drills
7. 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
Flexibility Strength
Considerations for seated lat pull-down
Considerations for reactive strength exercises
Considerations for exercises in scapular plane
8. Single-leg Dumbbell Scaption - Seated stability ball military press
Balance Strength
Shoulder Stabilization
Balance stability
Chest Power
9. 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
Regress/ progress seated stability ball military press
Progress ball back extension
Leg Stabilization
10. Box step up
Back Strength
Regress lunge to balance
Regress/ progress SL dumbbell scaption
Considerations for landing
11. Progress: 2 arm - 1 arm - alt arm
Back Strength
Progress ball crunch
Progression for proprioceptive modalities
Progress floor prone cobrao
12. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Back Power
Considerations w/ strength level shoulder press exercises
Chest Power
13. Box step up
Progress ball crunch
Balance stability
Regress SL squat touchdown and SL romanian deadlift
Regress lunge to balance
14. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations w/ back extension and cobra
Total body stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Back Power
15. Ball MB pullover throw - Woodchop throw
Back Power
Regress/ progress SL dumbbell scaption
Core Stabilization
Considerations w/ barbell
16. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Progress floor bridge
Balance Strength
Regress/ progress ball squat
Regress/ progress SL barbell curl
17. Seated Cable row - Seated lat pull-down
Leg Power
Shoulder Stabilization
Progress ball back extension
Back Strength
18. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations w/ supine ball exercises
Regress floor prone iso-ab
Considerations MB scoop toss and MB side oblique throw
Progression for proprioceptive modalities
19. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Balance Strength
Core Stabilization
Progress ball back extension
Progress floor prone cobrao
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)
Flexibility Stabilization
Considerations for seated lat pull-down
Flexibility Strength
Considerations for total body stabilization exercises
21. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progression for proprioceptive modalities
Progress ball back extension
Flexibility Strength
Regress/ progress ball dumbbell row
22. Seated two arm dumbbell biceps curl - Biceps curl machine
Cone drills
Considerations w/ standing cable row
Bicep Strength
Considerations w/ barbell
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
Considerations w/ standing cable row
Tricep stabilization
Regress/progress standing cable row
Core 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
Balance Strength
Considerations for reactive strength exercises
Regress/progress standing cable row
Considerations w/ standing cable row
25. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL dumbbell scaption
Reactive Strength
Bicep Stabilization
26. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Considerations for reactive strength exercises
Regress floor prone iso-ab
Core Power
Core Strength
27. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Reactive Stabilization
Regress/ progress ball dumbbell row
Ladder Drills
Leg Strength
28. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for exercises in scapular plane
Considerations for seated cable row
Considerations for balance stabilization
Regress/ progress prone ball dumbbell tricep extension
29. Standing Cable row - Ball dumbbell row
Flexibility Stabilization
Back Stabilization
Considerations for seated cable row
Back Strength
30. Lunge to two-arm dumbbell press - Squat to two arm press
Considerations w/ lunges
Total body strength
Considerations for balance stabilization
Regress/ progress SL dumbbell curl
31. 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 stabilization
Considerations w/ back extension and cobra
Chest Stabilization
32. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Considerations for stability ball millitary press
Core Stabilization
Core Power
Shoulder Power
33. Squat Jump - Tuck Jump
Leg Power
Back Strength
Back Power
Progress floor bridge
34. O Regression: Hand to... Knee - Shin - Foot
Reactive Power
Considerations w/ back extension and cobra
Regress SL squat touchdown and SL romanian deadlift
Bicep Strength
35. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations for ball dumbbell row
Total body stabilization
Weight of MB for Ball MB pullover throw
Considerations for stability ball millitary press
36. 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
Regress/ progress Supine ball dumbbell tricep extension
Shoulder Power
Ladder Drills
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
Core Stabilization
Regress/ pregress - Multiplanar step up to balance
Progress ball crunch
38. Two arm push press - Barbell clean
Total body power
Progression for proprioceptive modalities
Balance stability
Considerations for Ball MB pullover throw - woodchop throw.
39. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Flexibility Strength
Considerations for seated cable row
Leg Stabilization
Considerations for balance stabilization
40. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Reactive Power
Considerations for seated cable row
Total body strength
41. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Flexibility Stabilization
Chest Stabilization
Balance stability
Balance Strength
42. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations w/ strength level shoulder press exercises
Reactive Power
Considerations MB scoop toss and MB side oblique throw
Progression for proprioceptive modalities
43. O Regression - Two legs - Progression: Proprioceptive modalities
Consideration for tricep exercises
Ladder Drills
Shoulder Stabilization
Regress/ progress SL barbell curl
44. 1 leg - (core stabilization)
Regress/ pregress - Multiplanar step up to balance
Considerations for ball dumbbell row
Core Stabilization
Progress floor bridge
45. Ball MB pullover throw - Woodchop throw
Shoulder Power
Regress/ progress Supine ball dumbbell tricep extension
Back Power
Progress ball back extension
46. Seated dumbbell shoulder press - Seated shoulder press machine
Progress ball crunch
Progress ball back extension
Shoulder Strength
Reactive Power
47. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Regress/ progress prone ball dumbbell tricep extension
Progression for proprioceptive modalities
Regress floor prone iso-ab
Regress lunge to balance
48. 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
Chest Power
Total body strength
Considerations for landing
Regress/progress standing cable row
49. Seated two arm dumbbell biceps curl - Biceps curl machine
Regress/ progress SL dumbbell scaption
Balance Power
Balance Strength
Bicep Strength
50. Standing Cable row - Ball dumbbell row
Tricep stabilization
Considerations w/ lunges
Regress/ progress SL balance
Back Stabilization