SUBJECTS
|
BROWSE
|
CAREER CENTER
|
POPULAR
|
JOIN
|
LOGIN
Business Skills
|
Soft Skills
|
Basic Literacy
|
Certifications
About
|
Help
|
Privacy
|
Terms
|
Email
Search
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. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations for stability ball millitary press
Shoulder Power
Considerations for ball dumbbell row
Considerations for reactive strength exercises
2. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Regress/ progress prone ball dumbbell tricep extension
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ standing cable row
Progress floor bridge
3. 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
Core Power
Regress/ progress SL barbell curl
Flexibility Stabilization
Consideration for tricep exercises
4. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Balance stability
Back Strength
Weight of MB for Ball MB pullover throw
Considerations for reactive strength exercises
5. 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 seated cable row
Considerations for exercises in scapular plane
Flexibility Power
Leg Power
6. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Bicep Strength
Reactive Power
Considerations for seated lat pull-down
Reactive Power
7. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for balance stabilization
Regress/ progress ball squat
Considerations w/ barbell
Balance stability
8. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Balance Strength
Core Strength
Considerations for seated cable row
Total body stabilization
9. Standing Cable row - Ball dumbbell row
Regress/ progress SL dumbbell scaption
Back Stabilization
Cone drills
Considerations for total body stabilization exercises
10. Seated two arm dumbbell biceps curl - Biceps curl machine
Regress/ progress ball squat
Tricep Strength
Chest Stabilization
Bicep Strength
11. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress ball squat
Considerations for ball dumbbell row
Core Stabilization
Regress/ progress seated stability ball military press
12. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Consideration for tricep exercises
Ladder Drills
Regress/ progress prone ball dumbbell tricep extension
Regress/ pregress - Multiplanar step up to balance
13. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Leg Stabilization
Considerations w/ strength level shoulder press exercises
Chest Power
14. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Core Stabilization
Regress/ progress SL dumbbell scaption
Regress/ progress ball dumbbell row
Regress/progress standing cable row
15. allow shoulders to elevate
Considerations MB scoop toss and MB side oblique throw
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ standing cable row
Regress/progress standing cable row
16. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress seated stability ball military press
Regress/ progress SL barbell curl
Considerations for balance stabilization
Regress/ progress SL dumbbell scaption
17. Ball squat (chair height) - Multiplanar step up to balance:
Considerations for landing
Leg Stabilization
Consideration for tricep exercises
Progress floor prone cobrao
18. 1 leg - (core stabilization)
Core Power
Considerations w/ supine ball exercises
Regress/ progress prone ball dumbbell tricep extension
Progress floor bridge
19. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Consideration for tricep exercises
Considerations for balance stabilization
Regress lunge to balance
20. Two arm push press - Barbell clean
Total body power
Consideration for tricep exercises
Flexibility Power
Flexibility Strength
21. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations for Ball MB pullover throw - woodchop throw.
Bicep Strength
Regress/ progress ball dumbbell row
Regress floor prone iso-ab
22. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/ progress prone ball dumbbell tricep extension
Progress floor bridge
Total body strength
Considerations for landing
23. dont hyper extend back
Considerations for total body stabilization exercises
Considerations w/ back extension and cobra
Considerations w/ barbell
Reactive Strength
24. Squat Jump - Tuck Jump
Regress/ progress SL barbell curl
Leg Power
Considerations w/ supine ball exercises
Back Stabilization
25. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Leg Strength
Leg Stabilization
Considerations for ball dumbbell row
Core Strength
26. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Reactive Stabilization
Back Stabilization
Core Stabilization
Regress lunge to balance
27. Standing Cable row - Ball dumbbell row
Considerations w/ lunges
Back Stabilization
Regress/progress standing cable row
Considerations w/ strength level shoulder press exercises
28. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Reactive Strength
Considerations for landing
Progress ball back extension
29. w/ assistance
Regress/ progress SL balance
Chest Stabilization
Back Strength
Flexibility Strength
30. 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 reactive strength exercises
Flexibility Stabilization
Considerations for exercises in scapular plane
Regress/ pregress - Multiplanar step up to balance
31. Seated dumbbell shoulder press - Seated shoulder press machine
Leg Power
Progress floor bridge
Shoulder Strength
Considerations for reactive strength exercises
32. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Considerations for total body stabilization exercises
Balance Strength
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for ball dumbbell row
33. 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
Leg Stabilization
Regress floor prone iso-ab
Considerations w/ barbell
34. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Core Strength
Total body stabilization
Weight of MB for Ball MB pullover throw
Tricep stabilization
35. Ball dumbbell chest press - Push up
Regress/ progress ball dumbbell row
Regress/ progress prone ball dumbbell tricep extension
Chest Stabilization
Considerations w/ back extension and cobra
36. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Chest Strength
Tricep stabilization
Considerations for stability ball millitary press
Reactive Power
37. 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
Consideration for tricep exercises
Core Strength
Considerations w/ lunges
Balance Strength
38. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Regress/ progress ball dumbbell row
Regress floor prone iso-ab
Back Power
39. O Regression: Hand to... Knee - Shin - Foot
Considerations w/ supine ball exercises
Regress/ progress seated stability ball military press
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ back extension and cobra
40. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Back Strength
Considerations MB scoop toss and MB side oblique throw
Flexibility Stabilization
Tricep stabilization
41. Seated dumbbell shoulder press - Seated shoulder press machine
Considerations MB scoop toss and MB side oblique throw
Leg Strength
Bicep Strength
Shoulder Strength
42. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Regress SL squat touchdown and SL romanian deadlift
Ladder Drills
Cone drills
43. 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 MB scoop toss and MB side oblique throw
Consideration for tricep exercises
Considerations for reactive strength exercises
Progress floor prone cobrao
44. Seated Cable row - Seated lat pull-down
Considerations w/ standing cable row
Chest Power
Tricep Strength
Back Strength
45. Ball dumbbell chest press - Push up
Regress/ progress SL dumbbell scaption
Progress floor bridge
Chest Stabilization
Total body power
46. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Shoulder Power
Balance stability
Ladder Drills
47. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Progress ball crunch
Considerations for Ball MB pullover throw - woodchop throw.
Shoulder Power
Cone drills
48. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Chest Stabilization
Considerations w/ standing cable row
Regress/ progress ball dumbbell row
Balance stability
49. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Considerations for balance stabilization
Total body power
Total body stabilization
50. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations w/ lunges
Reactive Power
Chest Power
Shoulder Power