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