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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. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Back Power
Progress floor prone cobrao
Core Strength
Considerations w/ strength level shoulder press exercises
2. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations w/ barbell
Shoulder Power
Considerations for seated cable row
Considerations for ball dumbbell row
3. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Balance Strength
Shoulder Strength
Core Power
Progress floor bridge
4. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Core Strength
Considerations for Ball MB pullover throw - woodchop throw.
Cone drills
Considerations w/ lunges
5. Two arm MB chest pass - Rotating chest pass
Chest Power
Regress SL squat touchdown and SL romanian deadlift
Regress/progress standing cable row
Progress ball back extension
6. 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
Regress/ progress prone ball dumbbell tricep extension
Considerations for total body stabilization exercises
Progression for proprioceptive modalities
7. 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
Reactive Strength
Flexibility Stabilization
Considerations MB scoop toss and MB side oblique throw
Considerations w/ barbell
8. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Regress/ progress seated stability ball military press
Progression for proprioceptive modalities
Considerations for exercises in scapular plane
Total body stabilization
9. add rotation - (core strength)
Core Power
Regress floor prone iso-ab
Progress ball back extension
Considerations w/ back extension and cobra
10. Standing Cable row - Ball dumbbell row
Total body strength
Chest Stabilization
Back Stabilization
Leg Stabilization
11. w/ assistance
Back Strength
Core Stabilization
Regress floor prone iso-ab
Regress/ progress SL balance
12. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Flexibility Stabilization
Regress/ progress SL dumbbell scaption
Total body power
Considerations w/ supine ball exercises
13. Medicine ball scoop toss - MB side oblique throw
Total body power
Tricep stabilization
Shoulder Power
Cone drills
14. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Shoulder Stabilization
Back Stabilization
Considerations for seated lat pull-down
Considerations for ball dumbbell row
15. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Flexibility Power
Regress/ progress SL barbell curl
Considerations MB scoop toss and MB side oblique throw
Flexibility Power
16. 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
Total body stabilization
Regress/ pregress - Multiplanar step up to balance
Flexibility Power
Regress/ progress SL barbell curl
17. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Core Stabilization
Core Strength
Reactive Stabilization
Consideration for tricep exercises
18. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress ball dumbbell row
Chest Strength
Regress/ progress SL barbell curl
Considerations for landing
19. 1 leg - (core stabilization)
Progress floor bridge
Regress floor prone iso-ab
Considerations for total body stabilization exercises
Reactive Power
20. Seated two arm dumbbell biceps curl - Biceps curl machine
Considerations for stability ball millitary press
Flexibility Strength
Chest Power
Bicep Strength
21. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations w/ supine ball exercises
Regress floor prone iso-ab
Consideration for tricep exercises
Considerations w/ standing cable row
22. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress SL dumbbell scaption
Flexibility Stabilization
Considerations for seated lat pull-down
Regress/ progress Supine ball dumbbell tricep extension
23. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Tricep Strength
Considerations w/ barbell
Reactive Stabilization
Regress/ progress SL dumbbell curl
24. dont hyper extend back
Regress/ progress ball squat
Leg Stabilization
Leg Power
Considerations w/ back extension and cobra
25. 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
Ladder Drills
Regress/ progress Supine ball dumbbell tricep extension
Considerations for exercises in scapular plane
Regress/ progress SL dumbbell curl
26. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations for balance stabilization
Considerations for ball dumbbell row
Bicep Stabilization
Considerations for seated lat pull-down
27. Ball MB pullover throw - Woodchop throw
Considerations for Ball MB pullover throw - woodchop throw.
Reactive Strength
Chest Strength
Back Power
28. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Bicep Stabilization
Core Strength
Consideration for tricep exercises
29. 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
Progress ball crunch
Considerations for landing
Flexibility Strength
Regress floor prone iso-ab
30. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Progress floor bridge
Considerations for reactive strength exercises
Regress/ progress SL dumbbell curl
31. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ back extension and cobra
Bicep Stabilization
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ lunges
32. Make sure head rests comfortably on ball? ? stress on cervical spine.
Reactive Stabilization
Considerations for reactive strength exercises
Regress/ progress SL dumbbell curl
Considerations w/ supine ball exercises
33. 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
Regress floor prone iso-ab
Regress/ progress ball dumbbell row
Balance Power
34. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Balance Strength
Regress/ progress seated stability ball military press
Reactive Strength
Considerations for landing
35. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Balance stability
Core Strength
Considerations for balance stabilization
Considerations for total body stabilization exercises
36. 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
Tricep stabilization
Regress/progress standing cable row
Core Strength
Total body strength
37. Ball MB pullover throw - Woodchop throw
Back Power
Bicep Strength
Shoulder Power
Considerations for exercises in scapular plane
38. Seated Cable row - Seated lat pull-down
Considerations w/ lunges
Considerations for balance stabilization
Back Strength
Total body strength
39. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations for stability ball millitary press
Chest Strength
Considerations for seated lat pull-down
Reactive Power
40. Lunge to two-arm dumbbell press - Squat to two arm press
Total body stabilization
Back Strength
Bicep Stabilization
Total body strength
41. Two arm push press - Barbell clean
Considerations w/ lunges
Reactive Strength
Reactive Stabilization
Total body power
42. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Considerations for exercises in scapular plane
Tricep stabilization
Progress floor bridge
Bicep Stabilization
43. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations MB scoop toss and MB side oblique throw
Flexibility Strength
Regress/ progress prone ball dumbbell tricep extension
Shoulder Stabilization
44. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Balance stability
Core Power
Balance Power
Regress/ progress ball dumbbell row
45. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Regress/ progress SL balance
Regress/ progress Supine ball dumbbell tricep extension
Balance Power
Considerations for seated cable row
46. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Chest Stabilization
Considerations w/ strength level shoulder press exercises
Regress/ progress SL balance
Regress/ progress ball squat
47. 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.
Shoulder Stabilization
Balance stability
Chest Stabilization
Considerations for landing
48. add rotation - (core strength)
Regress/ progress prone ball dumbbell tricep extension
Considerations for seated cable row
Considerations w/ back extension and cobra
Progress ball crunch
49. add rotation - (core strength)
Total body power
Reactive Power
Progress ball back extension
Regress/ progress SL dumbbell curl
50. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Regress/ progress ball squat
Balance stability
Considerations for Ball MB pullover throw - woodchop throw.
Total body strength
Can you answer 50 questions in 15 minutes?
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