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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. 5-10% BW
Core Strength
Chest Stabilization
Regress/ progress SL dumbbell curl
Weight of MB for Ball MB pullover throw
2. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Reactive Stabilization
Core Power
Cone drills
Considerations for balance stabilization
3. Make sure head rests comfortably on ball? ? stress on cervical spine.
Back Strength
Weight of MB for Ball MB pullover throw
Progress ball back extension
Considerations w/ supine ball exercises
4. 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 for seated lat pull-down
Progress ball back extension
Considerations for balance stabilization
Flexibility Power
5. O Regression - On bench - Progression: Alt arms - One arm
Progression for proprioceptive modalities
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ back extension and cobra
Regress/ progress Supine ball dumbbell tricep extension
6. Ball MB pullover throw - Woodchop throw
Ladder Drills
Considerations w/ lunges
Regress/progress standing cable row
Back Power
7. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Back Stabilization
Cone drills
Bicep Stabilization
Regress/ progress SL balance
8. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Shoulder Stabilization
Regress/ progress seated stability ball military press
Considerations for ball dumbbell row
Considerations for Ball MB pullover throw - woodchop throw.
9. Progress: 2 arm - 1 arm - alt arm
Progression for proprioceptive modalities
Considerations for Ball MB pullover throw - woodchop throw.
Progress floor prone cobrao
Back Stabilization
10. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations MB scoop toss and MB side oblique throw
Regress/ progress ball dumbbell row
Core Power
Total body stabilization
11. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations w/ strength level shoulder press exercises
Flexibility Strength
Weight of MB for Ball MB pullover throw
Regress/ progress ball dumbbell row
12. Single-leg Dumbbell Scaption - Seated stability ball military press
Considerations w/ supine ball exercises
Shoulder Stabilization
Balance Strength
Regress floor prone iso-ab
13. allow shoulders to elevate
Considerations for seated lat pull-down
Back Strength
Considerations w/ standing cable row
Considerations for reactive strength exercises
14. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Bicep Strength
Ladder Drills
Total body stabilization
Progress floor bridge
15. Squat Jump - Tuck Jump
Leg Power
Considerations MB scoop toss and MB side oblique throw
Core Stabilization
Reactive Power
16. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Core Power
Back Stabilization
Balance Strength
Regress lunge to balance
17. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Chest Power
Considerations w/ lunges
Considerations w/ standing cable row
Progress floor bridge
18. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Cone drills
Total body strength
Considerations for seated lat pull-down
Reactive Power
19. 5-10% BW
Progress ball back extension
Considerations MB scoop toss and MB side oblique throw
Weight of MB for Ball MB pullover throw
Core Strength
20. Lunge to two-arm dumbbell press - Squat to two arm press
Considerations for Ball MB pullover throw - woodchop throw.
Total body strength
Back Strength
Back Strength
21. dont hyper extend back
Considerations for balance stabilization
Considerations w/ back extension and cobra
Regress/ progress SL balance
Regress/ progress SL dumbbell scaption
22. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress SL barbell curl
Considerations for seated cable row
Regress/ progress seated stability ball military press
Considerations MB scoop toss and MB side oblique throw
23. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Flexibility Strength
Considerations for stability ball millitary press
Considerations for balance stabilization
Shoulder Stabilization
24. Seated dumbbell shoulder press - Seated shoulder press machine
Total body power
Considerations w/ standing cable row
Shoulder Strength
Considerations w/ barbell
25. 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 exercises in scapular plane
Leg Stabilization
Regress/ progress SL balance
Considerations for landing
26. dont hyper extend back
Tricep Strength
Regress/ progress Supine ball dumbbell tricep extension
Consideration for tricep exercises
Considerations w/ back extension and cobra
27. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations MB scoop toss and MB side oblique throw
Regress/progress standing cable row
Reactive Power
Progress floor bridge
28. Cable pushdown - Supine bench barbell triceps extension
Regress/ progress ball squat
Tricep Strength
Chest Power
Progress ball crunch
29. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Flexibility Strength
Considerations for seated lat pull-down
Flexibility Power
Cone drills
30. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Total body strength
Considerations for balance stabilization
Back Power
Regress/ progress SL dumbbell curl
31. 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
Total body stabilization
Regress/ progress ball squat
Considerations for total body stabilization exercises
Flexibility Strength
32. Seated dumbbell shoulder press - Seated shoulder press machine
Back Power
Regress/ pregress - Multiplanar step up to balance
Considerations for stability ball millitary press
Shoulder Strength
33. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Flexibility Power
Regress/progress standing cable row
Regress/ pregress - Multiplanar step up to balance
Progress floor prone cobrao
34. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Bicep Strength
Tricep stabilization
Tricep Strength
35. 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
Back Power
Total body power
Regress/ progress SL balance
36. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress Supine ball dumbbell tricep extension
Balance stability
Reactive Power
37. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Considerations for balance stabilization
Progression for proprioceptive modalities
Shoulder Stabilization
Regress/ progress SL barbell curl
38. Standing Cable row - Ball dumbbell row
Total body strength
Shoulder Stabilization
Back Stabilization
Shoulder Stabilization
39. 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.
Progress floor prone cobrao
Regress/ progress seated stability ball military press
Total body strength
40. Two arm MB chest pass - Rotating chest pass
Reactive Stabilization
Chest Power
Considerations for Ball MB pullover throw - woodchop throw.
Progression for proprioceptive modalities
41. add rotation - (core strength)
Consideration for tricep exercises
Flexibility Power
Bicep Strength
Progress ball back extension
42. 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 Strength
Considerations w/ lunges
Shoulder Power
Flexibility Stabilization
43. Medicine ball scoop toss - MB side oblique throw
Considerations for total body stabilization exercises
Reactive Power
Shoulder Power
Progress ball back extension
44. O Regression: Hand to... Knee - Shin - Foot
Regress/ progress ball squat
Tricep stabilization
Regress/ progress ball squat
Regress SL squat touchdown and SL romanian deadlift
45. 1 leg - (core stabilization)
Total body stabilization
Reactive Power
Flexibility Strength
Progress floor bridge
46. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Chest Strength
Regress/ progress SL dumbbell scaption
Flexibility Power
47. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Regress floor prone iso-ab
Considerations w/ strength level shoulder press exercises
Ladder Drills
Core Stabilization
48. Ball squat (chair height) - Multiplanar step up to balance:
Regress/ progress SL barbell curl
Leg Stabilization
Regress floor prone iso-ab
Regress/ progress Supine ball dumbbell tricep extension
49. 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
Regress/ progress Supine ball dumbbell tricep extension
Considerations for seated lat pull-down
Leg Stabilization
Consideration for tricep exercises
50. add rotation - (core strength)
Progress ball crunch
Considerations for landing
Regress/progress standing cable row
Considerations for seated lat pull-down