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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. O Regression: Hand to... Knee - Shin - Foot
Regress SL squat touchdown and SL romanian deadlift
Flexibility Stabilization
Considerations w/ back extension and cobra
Considerations w/ barbell
2. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Leg Strength
Progress floor bridge
Regress/ progress seated stability ball military press
Total body strength
3. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Regress/ progress SL dumbbell curl
Considerations for seated lat pull-down
Progress floor prone cobrao
Balance stability
4. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Weight of MB for Ball MB pullover throw
Progression for proprioceptive modalities
Considerations w/ standing cable row
Progress floor prone cobrao
5. Two arm MB chest pass - Rotating chest pass
Considerations for total body stabilization exercises
Progress ball crunch
Regress/ progress SL dumbbell scaption
Chest Power
6. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress floor prone iso-ab
Regress/ progress SL dumbbell curl
Tricep stabilization
Leg Stabilization
7. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ progress SL barbell curl
Reactive Strength
Total body strength
Regress/ progress SL dumbbell scaption
8. add rotation - (core strength)
Total body power
Leg Strength
Progress ball back extension
Reactive Stabilization
9. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations for seated lat pull-down
Regress floor prone iso-ab
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress SL barbell curl
10. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Flexibility Strength
Reactive Strength
Leg Stabilization
Regress/ progress ball squat
11. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations for total body stabilization exercises
Considerations for total body stabilization exercises
Considerations for exercises in scapular plane
Considerations w/ lunges
12. 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
Cone drills
Flexibility Stabilization
Reactive Strength
Regress/ progress SL barbell curl
13. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress SL barbell curl
Tricep Strength
Back Strength
14. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Progress floor prone cobrao
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for stability ball millitary press
15. Standing Cable row - Ball dumbbell row
Regress/ progress ball dumbbell row
Back Stabilization
Regress/ pregress - Multiplanar step up to balance
Regress/ progress SL dumbbell scaption
16. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Back Stabilization
Regress lunge to balance
Considerations for seated lat pull-down
Regress/ progress SL dumbbell scaption
17. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Balance Power
Bicep Stabilization
Considerations w/ barbell
Regress SL squat touchdown and SL romanian deadlift
18. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Shoulder Stabilization
Regress/ progress SL barbell curl
Regress/progress standing cable row
Reactive Power
19. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ standing cable row
Total body strength
Considerations w/ barbell
Considerations w/ supine ball exercises
20. Ball squat (chair height) - Multiplanar step up to balance:
Considerations w/ barbell
Leg Stabilization
Regress/progress standing cable row
Leg Strength
21. Seated Cable row - Seated lat pull-down
Back Strength
Regress/ progress SL barbell curl
Progress floor prone cobrao
Bicep Stabilization
22. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Progress ball crunch
Considerations for seated cable row
Balance Power
Chest Strength
23. O Regression - On bench - Progression: Alt arms - One arm
Flexibility Strength
Progression for proprioceptive modalities
Core Power
Regress/ progress Supine ball dumbbell tricep extension
24. Two arm push press - Barbell clean
Reactive Stabilization
Considerations for reactive strength exercises
Total body power
Back Power
25. Squat Jump - Tuck Jump
Regress/ progress Supine ball dumbbell tricep extension
Flexibility Stabilization
Considerations w/ strength level shoulder press exercises
Leg Power
26. 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 stability ball millitary press
Considerations for landing
Considerations w/ standing cable row
Regress/ progress Supine ball dumbbell tricep extension
27. dont hyper extend back
Considerations for balance stabilization
Total body stabilization
Considerations w/ back extension and cobra
Progress floor bridge
28. Cable pushdown - Supine bench barbell triceps extension
Shoulder Power
Tricep Strength
Considerations w/ barbell
Tricep stabilization
29. 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
Tricep stabilization
Considerations for exercises in scapular plane
Reactive Power
Tricep Strength
30. Ball MB pullover throw - Woodchop throw
Back Stabilization
Back Power
Regress/ progress ball squat
Regress/ pregress - Multiplanar step up to balance
31. 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
Flexibility Power
Bicep Stabilization
Progress ball back extension
32. Ball dumbbell chest press - Push up
Chest Stabilization
Regress/ progress prone ball dumbbell tricep extension
Reactive Strength
Consideration for tricep exercises
33. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Leg Power
Total body stabilization
Regress SL squat touchdown and SL romanian deadlift
Core Strength
34. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress floor prone iso-ab
Bicep Stabilization
Shoulder Strength
Regress/ progress SL dumbbell curl
35. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Reactive Strength
Ladder Drills
Core Power
Considerations for balance stabilization
36. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Progress ball back extension
Considerations for seated lat pull-down
Balance stability
Flexibility Stabilization
37. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations MB scoop toss and MB side oblique throw
Considerations w/ lunges
Considerations for seated lat pull-down
Considerations w/ strength level shoulder press exercises
38. w/ assistance
Leg Strength
Flexibility Power
Balance stability
Regress/ progress SL balance
39. w/ assistance
Progression for proprioceptive modalities
Flexibility Stabilization
Regress/ progress SL balance
Progress ball crunch
40. Flat (on bench) dumbbell chest press- Barbell bench press
Leg Stabilization
Considerations for balance stabilization
Chest Strength
Total body strength
41. Single-leg Dumbbell Scaption - Seated stability ball military press
Regress/ progress SL dumbbell scaption
Progress ball back extension
Shoulder Stabilization
Regress/ progress ball dumbbell row
42. Lunge to two-arm dumbbell press - Squat to two arm press
Shoulder Strength
Total body strength
Regress/progress standing cable row
Progression for proprioceptive modalities
43. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Back Stabilization
Regress/ progress SL barbell curl
Considerations for seated lat pull-down
Core Stabilization
44. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ progress ball squat
Progress ball back extension
Considerations for ball dumbbell row
Regress/ pregress - Multiplanar step up to balance
45. Box step up
Balance stability
Progress floor prone cobrao
Regress lunge to balance
Balance stability
46. Box step up
Considerations w/ supine ball exercises
Chest Power
Balance Strength
Regress lunge to balance
47. Make sure head rests comfortably on ball? ? stress on cervical spine.
Progress ball crunch
Tricep stabilization
Back Power
Considerations w/ supine ball exercises
48. 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
Regress/ progress SL dumbbell curl
Reactive Power
Considerations w/ barbell
Flexibility Power
49. 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
Regress/ progress seated stability ball military press
Flexibility Strength
Progression for proprioceptive modalities
Regress/ progress ball squat
50. 1 leg - (core stabilization)
Chest Power
Progress floor bridge
Considerations w/ back extension and cobra
Leg Strength