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