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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. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL dumbbell scaption
Regress/ pregress - Multiplanar step up to balance
Balance stability
2. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Considerations for landing
Tricep Strength
Regress/ progress Supine ball dumbbell tricep extension
Core Stabilization
3. 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 MB scoop toss and MB side oblique throw
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress SL barbell curl
4. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Bicep Strength
Progress floor prone cobrao
Progress ball crunch
Regress floor prone iso-ab
5. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Shoulder Stabilization
Leg Strength
Reactive Strength
Progression for proprioceptive modalities
6. 5-10% BW
Weight of MB for Ball MB pullover throw
Reactive Strength
Regress/ progress SL dumbbell curl
Regress/ progress ball squat
7. Medicine ball scoop toss - MB side oblique throw
Bicep Stabilization
Consideration for tricep exercises
Back Strength
Shoulder Power
8. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Considerations w/ barbell
Shoulder Power
Flexibility Power
9. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Balance stability
Regress/ progress ball squat
Weight of MB for Ball MB pullover throw
Considerations for balance stabilization
10. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/ pregress - Multiplanar step up to balance
Considerations for ball dumbbell row
Regress/ progress prone ball dumbbell tricep extension
Leg Power
11. 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
Considerations w/ standing cable row
Considerations for reactive strength exercises
Shoulder Strength
Total body power
12. w/ assistance
Considerations for total body stabilization exercises
Regress/ progress SL balance
Leg Stabilization
Regress/ progress SL dumbbell curl
13. 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.
Considerations for ball dumbbell row
Core Power
Progress ball back extension
14. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Reactive Power
Balance stability
Core Power
Back Stabilization
15. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Regress/ progress SL balance
Shoulder Strength
Considerations w/ standing cable row
Reactive Stabilization
16. Single-leg Dumbbell Scaption - Seated stability ball military press
Core Stabilization
Regress lunge to balance
Shoulder Stabilization
Bicep Stabilization
17. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Regress lunge to balance
Ladder Drills
Core Stabilization
18. 5-10% BW
Weight of MB for Ball MB pullover throw
Shoulder Strength
Regress SL squat touchdown and SL romanian deadlift
Progress floor prone cobrao
19. Two arm MB chest pass - Rotating chest pass
Chest Stabilization
Chest Power
Considerations for ball dumbbell row
Progress ball crunch
20. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Leg Power
Core Power
Reactive Stabilization
Regress/ progress SL dumbbell scaption
21. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Balance Strength
Considerations w/ strength level shoulder press exercises
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL dumbbell curl
22. O Regression: Hand to... Knee - Shin - Foot
Total body power
Reactive Stabilization
Regress SL squat touchdown and SL romanian deadlift
Considerations for seated lat pull-down
23. add rotation - (core strength)
Progress ball crunch
Considerations w/ lunges
Regress/ progress seated stability ball military press
Tricep Strength
24. 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
Considerations for Ball MB pullover throw - woodchop throw.
Flexibility Power
Regress/ progress prone ball dumbbell tricep extension
Shoulder Stabilization
25. 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
Considerations for seated lat pull-down
Chest Stabilization
Back Strength
Considerations for reactive strength exercises
26. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Cone drills
Flexibility Strength
Back Stabilization
Reactive Power
27. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Considerations w/ back extension and cobra
Ladder Drills
Shoulder Strength
Core Stabilization
28. 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
Shoulder Strength
Progress ball back extension
Flexibility Stabilization
Considerations for seated cable row
29. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for balance stabilization
Regress/ progress SL dumbbell scaption
Progress ball crunch
Considerations w/ strength level shoulder press exercises
30. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL barbell curl
Regress/ progress SL dumbbell curl
Regress/ progress SL barbell curl
Leg Power
31. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Regress/ progress seated stability ball military press
Flexibility Strength
Leg Strength
Shoulder Strength
32. 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.
Core Power
Considerations for seated lat pull-down
Considerations for balance stabilization
Considerations for landing
33. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Back Power
Ladder Drills
Bicep Stabilization
Progress ball crunch
34. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations for ball dumbbell row
Considerations w/ standing cable row
Balance Power
Considerations w/ supine ball exercises
35. allow shoulders to elevate
Regress/ progress prone ball dumbbell tricep extension
Considerations for seated lat pull-down
Considerations w/ standing cable row
Considerations for seated cable row
36. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Core Power
Balance Power
Regress/ progress SL dumbbell curl
37. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations for seated cable row
Core Stabilization
Considerations w/ strength level shoulder press exercises
Considerations MB scoop toss and MB side oblique throw
38. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Back Power
Shoulder Stabilization
Tricep stabilization
Considerations for ball dumbbell row
39. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Considerations w/ back extension and cobra
Considerations for Ball MB pullover throw - woodchop throw.
Core Strength
Cone drills
40. 1 leg - (core stabilization)
Considerations MB scoop toss and MB side oblique throw
Ladder Drills
Regress/ progress seated stability ball military press
Progress floor bridge
41. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/ pregress - Multiplanar step up to balance
Regress/ progress seated stability ball military press
Regress SL squat touchdown and SL romanian deadlift
Chest Strength
42. Standing Cable row - Ball dumbbell row
Back Stabilization
Reactive Stabilization
Considerations w/ lunges
Shoulder Strength
43. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Total body power
Considerations w/ lunges
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress seated stability ball military press
44. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Ladder Drills
Total body stabilization
Considerations w/ standing cable row
Balance Strength
45. Ball dumbbell chest press - Push up
Leg Strength
Chest Power
Bicep Stabilization
Chest Stabilization
46. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Tricep stabilization
Core Power
Shoulder Stabilization
47. Two arm push press - Barbell clean
Flexibility Power
Regress lunge to balance
Total body power
Reactive Power
48. Ball MB pullover throw - Woodchop throw
Bicep Stabilization
Shoulder Power
Ladder Drills
Back Power
49. Box step up
Regress lunge to balance
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ strength level shoulder press exercises
50. 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)
Ladder Drills
Considerations w/ supine ball exercises
Regress SL squat touchdown and SL romanian deadlift
Considerations for stability ball millitary press