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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. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Shoulder Power
Progression for proprioceptive modalities
Flexibility Strength
Considerations w/ strength level shoulder press exercises
2. Progress: 2 arm - 1 arm - alt arm
Back Power
Considerations MB scoop toss and MB side oblique throw
Progress floor prone cobrao
Considerations for reactive strength exercises
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
Regress/ progress SL barbell curl
Considerations for Ball MB pullover throw - woodchop throw.
Flexibility Stabilization
Tricep stabilization
4. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Flexibility Power
Reactive Stabilization
Back Stabilization
Back Power
5. O Regression: Hand to... Knee - Shin - Foot
Considerations w/ back extension and cobra
Regress/ progress ball squat
Balance Strength
Regress SL squat touchdown and SL romanian deadlift
6. Squat jump - Tuck jump - Butt kick - Power step up
Flexibility Stabilization
Bicep Stabilization
Regress/ progress SL balance
Reactive Strength
7. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Flexibility Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ strength level shoulder press exercises
Leg Power
8. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Regress/ progress SL dumbbell scaption
Flexibility Power
Progress floor prone cobrao
Reactive Power
9. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Considerations for reactive strength exercises
Progress floor bridge
Tricep Strength
10. Seated two arm dumbbell biceps curl - Biceps curl machine
Considerations w/ supine ball exercises
Regress/ progress ball squat
Bicep Strength
Back Power
11. Ball MB pullover throw - Woodchop throw
Considerations w/ strength level shoulder press exercises
Back Power
Bicep Stabilization
Regress/ progress SL dumbbell curl
12. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Regress/progress standing cable row
Cone drills
Flexibility Strength
Flexibility Power
13. Two arm push press - Barbell clean
Total body power
Core Stabilization
Considerations MB scoop toss and MB side oblique throw
Back Strength
14. Single leg dumbbell curl - Single leg barbell curl
Considerations w/ barbell
Balance Strength
Weight of MB for Ball MB pullover throw
Bicep Stabilization
15. 1 leg - (core stabilization)
Regress/ progress SL dumbbell curl
Progress floor bridge
Regress/ progress seated stability ball military press
Considerations w/ back extension and cobra
16. 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
Regress/ progress SL barbell curl
Considerations for seated cable row
Reactive Strength
17. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Considerations w/ strength level shoulder press exercises
Shoulder Power
Considerations w/ strength level shoulder press exercises
18. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Progress floor bridge
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL dumbbell curl
19. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Considerations w/ lunges
Progress floor bridge
Total body strength
20. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/ progress SL dumbbell curl
Chest Strength
Regress lunge to balance
Core Stabilization
21. Standing Cable row - Ball dumbbell row
Back Stabilization
Considerations for landing
Core Power
Regress/ progress SL barbell curl
22. 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
Core Strength
Chest Power
Regress/progress standing cable row
Total body power
23. 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
Chest Power
Chest Stabilization
Flexibility Stabilization
Progression for proprioceptive modalities
24. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Regress/ progress SL dumbbell curl
Progress floor bridge
Total body stabilization
Cone drills
25. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Core Strength
Considerations for ball dumbbell row
Regress SL squat touchdown and SL romanian deadlift
Considerations MB scoop toss and MB side oblique throw
26. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Progress ball crunch
Chest Power
Regress/ progress seated stability ball military press
Regress/ pregress - Multiplanar step up to balance
27. Flat (on bench) dumbbell chest press- Barbell bench press
Regress floor prone iso-ab
Chest Strength
Reactive Stabilization
Considerations w/ standing cable row
28. Box step up
Regress floor prone iso-ab
Regress lunge to balance
Considerations for total body stabilization exercises
Total body stabilization
29. add rotation - (core strength)
Considerations w/ barbell
Progress ball back extension
Weight of MB for Ball MB pullover throw
Tricep Strength
30. Ball MB pullover throw - Woodchop throw
Back Power
Flexibility Stabilization
Regress/ progress ball squat
Considerations MB scoop toss and MB side oblique throw
31. 5-10% BW
Leg Power
Weight of MB for Ball MB pullover throw
Core Power
Regress/ progress SL balance
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)
Back Strength
Considerations w/ strength level shoulder press exercises
Cone drills
Considerations for total body stabilization exercises
33. 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
Regress/ progress prone ball dumbbell tricep extension
Tricep stabilization
Considerations for reactive strength exercises
34. Cable pushdown - Supine bench barbell triceps extension
Considerations for stability ball millitary press
Considerations MB scoop toss and MB side oblique throw
Tricep Strength
Considerations for total body stabilization exercises
35. Single-leg Dumbbell Scaption - Seated stability ball military press
Considerations for stability ball millitary press
Flexibility Power
Back Stabilization
Shoulder Stabilization
36. add rotation - (core strength)
Progress floor prone cobrao
Progress ball crunch
Progress ball back extension
Considerations for seated lat pull-down
37. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Shoulder Strength
Total body stabilization
Regress/ progress prone ball dumbbell tricep extension
Progress ball crunch
38. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Considerations for balance stabilization
Reactive Power
Considerations w/ supine ball exercises
39. dont hyper extend back
Chest Stabilization
Regress floor prone iso-ab
Leg Stabilization
Considerations w/ back extension and cobra
40. 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
Balance Strength
Regress/ progress prone ball dumbbell tricep extension
Flexibility Strength
Total body stabilization
41. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Core Stabilization
Regress/ progress prone ball dumbbell tricep extension
Progression for proprioceptive modalities
Considerations for stability ball millitary press
42. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Back Stabilization
Regress/ progress SL dumbbell scaption
Shoulder Stabilization
Regress/ pregress - Multiplanar step up to balance
43. Medicine ball scoop toss - MB side oblique throw
Back Strength
Regress/ progress ball squat
Flexibility Stabilization
Shoulder Power
44. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Considerations for reactive strength exercises
Leg Strength
Considerations w/ barbell
Considerations w/ back extension and cobra
45. allow shoulders to elevate
Considerations w/ strength level shoulder press exercises
Regress/ progress ball squat
Leg Stabilization
Considerations w/ standing cable row
46. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Shoulder Stabilization
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress ball dumbbell row
Total body power
47. 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)
Balance Strength
Considerations for total body stabilization exercises
Core Strength
Leg Strength
48. 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
Regress lunge to balance
Core Stabilization
Balance Strength
Considerations for reactive strength exercises
49. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Chest Strength
Bicep Stabilization
Bicep Strength
Core Stabilization
50. 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
Chest Power
Considerations for exercises in scapular plane
Core Stabilization
Chest Stabilization