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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. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Total body strength
Regress/ progress SL barbell curl
Leg Strength
Core Power
2. 5-10% BW
Regress/ pregress - Multiplanar step up to balance
Progress ball back extension
Progress floor prone cobrao
Weight of MB for Ball MB pullover throw
3. O Regression: Hand to... Knee - Shin - Foot
Leg Stabilization
Tricep stabilization
Regress SL squat touchdown and SL romanian deadlift
Flexibility Stabilization
4. Seated dumbbell shoulder press - Seated shoulder press machine
Flexibility Stabilization
Total body strength
Regress/ progress SL barbell curl
Shoulder Strength
5. 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
Leg Strength
Considerations for exercises in scapular plane
Flexibility Strength
Considerations for seated lat pull-down
6. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Regress/ progress ball squat
Tricep stabilization
Chest Stabilization
Balance Power
7. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Reactive Strength
Regress/ progress Supine ball dumbbell tricep extension
Core Power
8. dont hyper extend back
Regress/ progress SL balance
Considerations for reactive strength exercises
Considerations w/ back extension and cobra
Regress/ progress SL barbell curl
9. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Strength
Leg Stabilization
Ladder Drills
Progress floor bridge
10. 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 MB scoop toss and MB side oblique throw
Progression for proprioceptive modalities
Regress/ progress prone ball dumbbell tricep extension
11. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Considerations w/ standing cable row
Shoulder Strength
Considerations for seated cable row
12. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Progression for proprioceptive modalities
Regress/ progress SL barbell curl
Total body power
Considerations for balance stabilization
13. 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
Leg Power
Core Stabilization
Flexibility Power
Back Strength
14. 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
Leg Stabilization
Regress/progress standing cable row
Total body strength
Total body stabilization
15. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations for landing
Regress/ progress SL dumbbell curl
Considerations for balance stabilization
Considerations w/ barbell
16. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Considerations for reactive strength exercises
Regress/ progress ball dumbbell row
Considerations for landing
17. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations for balance stabilization
Considerations w/ strength level shoulder press exercises
Progression for proprioceptive modalities
Considerations for total body stabilization exercises
18. Cable pushdown - Supine bench barbell triceps extension
Back Stabilization
Tricep Strength
Leg Stabilization
Progress floor prone cobrao
19. 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)
Regress/ progress ball dumbbell row
Considerations for stability ball millitary press
Considerations MB scoop toss and MB side oblique throw
Considerations w/ lunges
20. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Considerations for landing
Flexibility Power
Regress/ pregress - Multiplanar step up to balance
21. Two arm MB chest pass - Rotating chest pass
Core Strength
Chest Power
Consideration for tricep exercises
Flexibility Power
22. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Total body stabilization
Core Stabilization
Regress/progress standing cable row
Core Strength
23. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Consideration for tricep exercises
Considerations MB scoop toss and MB side oblique throw
Consideration for tricep exercises
Ladder Drills
24. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Leg Power
Considerations for seated lat pull-down
Regress/ progress seated stability ball military press
Considerations w/ barbell
25. Single leg dumbbell curl - Single leg barbell curl
Cone drills
Bicep Stabilization
Back Strength
Regress/ progress SL dumbbell curl
26. Ball dumbbell chest press - Push up
Chest Stabilization
Regress lunge to balance
Flexibility Stabilization
Shoulder Strength
27. Two arm MB chest pass - Rotating chest pass
Shoulder Power
Regress lunge to balance
Considerations for stability ball millitary press
Chest Power
28. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for exercises in scapular plane
Chest Power
Considerations for seated lat pull-down
Considerations w/ back extension and cobra
29. 1 leg - (core stabilization)
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress seated stability ball military press
Regress/ pregress - Multiplanar step up to balance
Progress floor bridge
30. Seated Cable row - Seated lat pull-down
Considerations w/ barbell
Back Strength
Regress SL squat touchdown and SL romanian deadlift
Leg Power
31. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Progress ball crunch
Ladder Drills
Considerations for seated cable row
Chest Stabilization
32. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Core Strength
Back Power
Leg Power
33. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ progress ball dumbbell row
Shoulder Stabilization
Bicep Strength
Total body strength
34. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Chest Strength
Considerations for seated cable row
Flexibility Power
35. Ball dumbbell chest press - Push up
Considerations w/ lunges
Considerations for seated cable row
Considerations w/ strength level shoulder press exercises
Chest Stabilization
36. Standing Cable row - Ball dumbbell row
Back Stabilization
Considerations for reactive strength exercises
Back Strength
Considerations for total body stabilization exercises
37. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Balance stability
Considerations for seated lat pull-down
Regress/ progress SL barbell curl
Considerations for stability ball millitary press
38. w/ assistance
Considerations w/ back extension and cobra
Regress/ progress SL balance
Leg Power
Progress floor prone cobrao
39. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Considerations for reactive strength exercises
Regress/ pregress - Multiplanar step up to balance
Flexibility Strength
40. add rotation - (core strength)
Regress/ progress Supine ball dumbbell tricep extension
Reactive Strength
Progress ball back extension
Chest Power
41. 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)
Progression for proprioceptive modalities
Considerations for stability ball millitary press
Shoulder Power
Regress/ progress SL dumbbell curl
42. 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
Progress floor bridge
Core Power
Flexibility Power
Regress/ progress Supine ball dumbbell tricep extension
43. Two arm push press - Barbell clean
Weight of MB for Ball MB pullover throw
Flexibility Strength
Considerations w/ strength level shoulder press exercises
Total body power
44. 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 ball squat
Flexibility Strength
Regress/ progress SL dumbbell scaption
Regress/ progress Supine ball dumbbell tricep extension
45. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Regress/ progress SL balance
Leg Power
Progress floor prone cobrao
Progression for proprioceptive modalities
46. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Regress/ progress Supine ball dumbbell tricep extension
Chest Power
Tricep stabilization
Considerations for stability ball millitary press
47. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Progress ball back extension
Progress floor prone cobrao
Progress ball back extension
48. O Regression - On bench - Progression: Alt arms - One arm
Regress floor prone iso-ab
Shoulder Strength
Tricep Strength
Regress/ progress Supine ball dumbbell tricep extension
49. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Cone drills
Core Strength
Regress/ pregress - Multiplanar step up to balance
Balance stability
50. Seated Cable row - Seated lat pull-down
Considerations for Ball MB pullover throw - woodchop throw.
Progress ball back extension
Back Strength
Shoulder Stabilization