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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: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Tricep Strength
Core Strength
Regress/ pregress - Multiplanar step up to balance
Balance stability
2. Ball squat (chair height) - Multiplanar step up to balance:
Reactive Power
Leg Stabilization
Tricep Strength
Progress ball back extension
3. Seated Cable row - Seated lat pull-down
Leg Power
Core Stabilization
Core Strength
Back Strength
4. add rotation - (core strength)
Regress floor prone iso-ab
Progress ball back extension
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ barbell
5. add rotation - (core strength)
Flexibility Strength
Regress/ progress seated stability ball military press
Core Stabilization
Progress ball crunch
6. Squat jump - Tuck jump - Butt kick - Power step up
Progress floor bridge
Considerations for ball dumbbell row
Balance Power
Reactive Strength
7. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Regress/ progress prone ball dumbbell tricep extension
Considerations MB scoop toss and MB side oblique throw
Total body strength
8. 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
Regress/ progress SL dumbbell scaption
Considerations for landing
Regress lunge to balance
9. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Core Strength
Tricep Strength
Considerations w/ supine ball exercises
10. 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 ball dumbbell row
Regress SL squat touchdown and SL romanian deadlift
Considerations for Ball MB pullover throw - woodchop throw.
11. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Core Power
Regress/ progress ball squat
Considerations w/ strength level shoulder press exercises
Shoulder Stabilization
12. Single leg dumbbell curl - Single leg barbell curl
Regress lunge to balance
Leg Power
Leg Strength
Bicep Stabilization
13. 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
Reactive Strength
Considerations w/ back extension and cobra
Considerations for seated cable row
Flexibility Strength
14. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Considerations w/ back extension and cobra
Regress/ pregress - Multiplanar step up to balance
Progress floor bridge
15. Standing Cable row - Ball dumbbell row
Considerations for seated cable row
Back Stabilization
Back Strength
Flexibility Strength
16. Squat Jump - Tuck Jump
Back Strength
Considerations MB scoop toss and MB side oblique throw
Leg Power
Considerations for seated lat pull-down
17. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Regress lunge to balance
Progression for proprioceptive modalities
Balance stability
18. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Progress floor bridge
Core Stabilization
Considerations MB scoop toss and MB side oblique throw
Considerations for total body stabilization exercises
19. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Balance stability
Considerations for seated cable row
Considerations w/ lunges
Considerations for ball dumbbell row
20. Ball MB pullover throw - Woodchop throw
Ladder Drills
Progress floor prone cobrao
Regress/ progress SL barbell curl
Back Power
21. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Considerations for ball dumbbell row
Considerations for total body stabilization exercises
Progress floor prone cobrao
22. Seated dumbbell shoulder press - Seated shoulder press machine
Considerations w/ supine ball exercises
Reactive Strength
Regress/ progress prone ball dumbbell tricep extension
Shoulder Strength
23. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Shoulder Strength
Considerations MB scoop toss and MB side oblique throw
Ladder Drills
Leg Stabilization
24. dont hyper extend back
Back Stabilization
Considerations w/ back extension and cobra
Progression for proprioceptive modalities
Total body power
25. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations for stability ball millitary press
Regress/ progress SL dumbbell curl
Regress/ pregress - Multiplanar step up to balance
Considerations w/ back extension and cobra
26. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Regress/ pregress - Multiplanar step up to balance
Considerations for balance stabilization
Chest Stabilization
Reactive Power
27. Lunge to two-arm dumbbell press - Squat to two arm press
Progress ball back extension
Total body strength
Considerations for ball dumbbell row
Regress/ progress prone ball dumbbell tricep extension
28. Single-leg Dumbbell Scaption - Seated stability ball military press
Leg Stabilization
Shoulder Stabilization
Considerations for landing
Considerations for Ball MB pullover throw - woodchop throw.
29. 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
Flexibility Stabilization
Considerations for total body stabilization exercises
Flexibility Strength
30. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Bicep Stabilization
Leg Stabilization
Core Stabilization
31. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Tricep stabilization
Core Stabilization
Shoulder Stabilization
Core Power
32. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations for ball dumbbell row
Back Power
Core Strength
Considerations w/ back extension and cobra
33. 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.
Chest Power
Reactive Power
Considerations for landing
Progress ball crunch
34. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Back Power
Reactive Power
Reactive Stabilization
Chest Power
35. Seated two arm dumbbell biceps curl - Biceps curl machine
Core Strength
Considerations w/ strength level shoulder press exercises
Considerations for exercises in scapular plane
Bicep Strength
36. Cable pushdown - Supine bench barbell triceps extension
Considerations for landing
Leg Power
Tricep Strength
Regress/ progress SL balance
37. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Progress ball back extension
Core Strength
Regress/ progress ball dumbbell row
Flexibility Strength
38. 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
Total body strength
Regress/ progress ball dumbbell row
Flexibility Stabilization
Considerations for stability ball millitary press
39. 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)
Balance Strength
Regress/ progress SL dumbbell scaption
Considerations for total body stabilization exercises
Considerations for seated lat pull-down
40. Seated Cable row - Seated lat pull-down
Back Strength
Consideration for tricep exercises
Considerations for ball dumbbell row
Progress ball crunch
41. w/ assistance
Regress/ progress SL balance
Considerations w/ strength level shoulder press exercises
Total body strength
Shoulder Strength
42. O Regression - On bench - Progression: Alt arms - One arm
Tricep stabilization
Considerations w/ supine ball exercises
Reactive Strength
Regress/ progress Supine ball dumbbell tricep extension
43. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Back Stabilization
Progress ball back extension
Regress/ progress seated stability ball military press
44. Two arm push press - Barbell clean
Total body power
Core Power
Leg Power
Considerations for ball dumbbell row
45. add rotation - (core strength)
Total body power
Progress ball back extension
Back Strength
Considerations for total body stabilization exercises
46. 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
Shoulder Stabilization
Bicep Strength
Flexibility Power
Back Stabilization
47. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations w/ barbell
Considerations for total body stabilization exercises
Considerations for seated cable row
Reactive Power
48. w/ assistance
Regress/ pregress - Multiplanar step up to balance
Core Power
Ladder Drills
Regress/ progress SL balance
49. Two arm MB chest pass - Rotating chest pass
Chest Power
Regress/ progress prone ball dumbbell tricep extension
Chest Strength
Back Power
50. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Regress/ progress ball dumbbell row
Considerations for exercises in scapular plane
Considerations for ball dumbbell row
Progress ball back extension