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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
Reactive Strength
Weight of MB for Ball MB pullover throw
Regress SL squat touchdown and SL romanian deadlift
Considerations for stability ball millitary press
2. Progress: 2 arm - 1 arm - alt arm
Considerations for Ball MB pullover throw - woodchop throw.
Progress floor prone cobrao
Progression for proprioceptive modalities
Chest Stabilization
3. Squat Jump - Tuck Jump
Total body power
Considerations for reactive strength exercises
Chest Stabilization
Leg Power
4. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Cone drills
Bicep Strength
Shoulder Stabilization
Considerations for ball dumbbell row
5. 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 balance stabilization
Regress/ progress Supine ball dumbbell tricep extension
Balance Strength
Leg Power
6. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Flexibility Stabilization
Shoulder Stabilization
Reactive Stabilization
Considerations w/ supine ball exercises
7. add rotation - (core strength)
Progress ball crunch
Bicep Strength
Progress ball back extension
Core Power
8. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Balance stability
Reactive Power
Total body strength
Regress/ pregress - Multiplanar step up to balance
9. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Consideration for tricep exercises
Considerations for exercises in scapular plane
Considerations for Ball MB pullover throw - woodchop throw.
Tricep Strength
10. allow shoulders to elevate
Regress lunge to balance
Considerations w/ back extension and cobra
Shoulder Strength
Considerations w/ standing cable row
11. Single-leg Dumbbell Scaption - Seated stability ball military press
Progress ball back extension
Shoulder Stabilization
Shoulder Strength
Considerations w/ lunges
12. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations for ball dumbbell row
Considerations w/ strength level shoulder press exercises
Weight of MB for Ball MB pullover throw
Regress/ progress SL dumbbell curl
13. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Regress floor prone iso-ab
Core Strength
Total body power
14. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ pregress - Multiplanar step up to balance
Regress/ progress Supine ball dumbbell tricep extension
Regress floor prone iso-ab
15. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Regress/ progress seated stability ball military press
Core Strength
Considerations for seated cable row
Progress floor prone cobrao
16. Seated two arm dumbbell biceps curl - Biceps curl machine
Considerations for seated lat pull-down
Chest Strength
Bicep Strength
Chest Stabilization
17. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Ladder Drills
Regress/ progress ball dumbbell row
Progress floor bridge
Considerations w/ supine ball exercises
18. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations w/ supine ball exercises
Flexibility Power
Total body power
Considerations for seated cable row
19. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Ladder Drills
Back Stabilization
Considerations for stability ball millitary press
Leg Strength
20. 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 Strength
Regress/ progress prone ball dumbbell tricep extension
Leg Stabilization
Considerations for exercises in scapular plane
21. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Considerations MB scoop toss and MB side oblique throw
Leg Stabilization
Regress/ progress seated stability ball military press
Considerations w/ standing cable row
22. 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
Considerations for balance stabilization
Reactive Stabilization
Considerations for landing
23. 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 exercises in scapular plane
Chest Power
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for ball dumbbell row
24. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Flexibility Power
Consideration for tricep exercises
Regress/ pregress - Multiplanar step up to balance
Considerations for ball dumbbell row
25. Ball dumbbell chest press - Push up
Shoulder Strength
Chest Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for seated lat pull-down
26. 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
Total body stabilization
Balance Strength
Consideration for tricep exercises
Regress/ progress seated stability ball military press
27. dont hyper extend back
Cone drills
Considerations w/ back extension and cobra
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL barbell curl
28. Seated Cable row - Seated lat pull-down
Back Strength
Core Strength
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for seated cable row
29. Single-leg Dumbbell Scaption - Seated stability ball military press
Progress floor prone cobrao
Shoulder Stabilization
Shoulder Power
Regress/ pregress - Multiplanar step up to balance
30. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Total body power
Regress/ progress SL dumbbell curl
Progress ball back extension
31. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Back Strength
Consideration for tricep exercises
Balance Power
Core Strength
32. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Bicep Stabilization
Shoulder Strength
Considerations w/ back extension and cobra
33. 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
Back Power
Balance Power
Chest Power
34. 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 SL dumbbell curl
Flexibility Strength
Core Power
Shoulder Strength
35. Cable pushdown - Supine bench barbell triceps extension
Considerations for exercises in scapular plane
Considerations for exercises in scapular plane
Tricep Strength
Regress/progress standing cable row
36. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Regress/ progress SL barbell curl
Considerations for seated lat pull-down
Back Power
Considerations for Ball MB pullover throw - woodchop throw.
37. 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)
Considerations w/ back extension and cobra
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress Supine ball dumbbell tricep extension
Considerations for stability ball millitary press
38. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Leg Power
Regress/ progress SL dumbbell curl
Flexibility Stabilization
Total body stabilization
39. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations for seated lat pull-down
Ladder Drills
Consideration for tricep exercises
Back Stabilization
40. Standing Cable row - Ball dumbbell row
Considerations for landing
Back Stabilization
Considerations for ball dumbbell row
Regress lunge to balance
41. Ball squat (chair height) - Multiplanar step up to balance:
Regress lunge to balance
Flexibility Power
Leg Power
Leg Stabilization
42. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Chest Stabilization
Regress/ progress SL balance
Considerations for seated lat pull-down
Flexibility Strength
43. Two arm push press - Barbell clean
Considerations for ball dumbbell row
Total body power
Total body stabilization
Leg Power
44. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Bicep Strength
Leg Strength
Total body stabilization
Regress/ progress SL dumbbell scaption
45. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Consideration for tricep exercises
Regress/ progress prone ball dumbbell tricep extension
Total body power
Flexibility Strength
46. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Progress ball crunch
Tricep Strength
Considerations w/ barbell
Regress/ pregress - Multiplanar step up to balance
47. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL barbell curl
Considerations for total body stabilization exercises
Regress/ progress SL dumbbell curl
Bicep Stabilization
48. Ball dumbbell chest press - Push up
Considerations for landing
Regress/progress standing cable row
Chest Stabilization
Balance stability
49. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Considerations for balance stabilization
Core Power
Weight of MB for Ball MB pullover throw
Flexibility Power
50. O Regression - Two legs - Progression: Proprioceptive modalities
Back Strength
Regress/ progress SL barbell curl
Flexibility Stabilization
Considerations w/ back extension and cobra