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