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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 - Kneeling over ball - Progression: Alt arm - 1 arm
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress ball dumbbell row
Regress/ progress SL dumbbell curl
Shoulder Power
2. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Flexibility Strength
Back Stabilization
Shoulder Strength
Regress/ progress SL dumbbell curl
3. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Core Strength
Regress/ pregress - Multiplanar step up to balance
Back Strength
Total body stabilization
4. Single leg dumbbell curl - Single leg barbell curl
Considerations for seated cable row
Bicep Stabilization
Regress/ progress SL dumbbell curl
Considerations for exercises in scapular plane
5. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Total body power
Regress/ pregress - Multiplanar step up to balance
Considerations w/ strength level shoulder press exercises
Reactive Stabilization
6. allow shoulders to elevate
Considerations w/ standing cable row
Considerations for seated lat pull-down
Balance stability
Regress SL squat touchdown and SL romanian deadlift
7. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Considerations MB scoop toss and MB side oblique throw
Regress/ pregress - Multiplanar step up to balance
Regress/ progress ball dumbbell row
Tricep stabilization
8. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Regress/ progress seated stability ball military press
Balance Power
Chest Power
Considerations for ball dumbbell row
9. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Balance Strength
Considerations for exercises in scapular plane
Considerations w/ supine ball exercises
Regress/ progress SL dumbbell curl
10. 5-10% BW
Cone drills
Weight of MB for Ball MB pullover throw
Flexibility Power
Reactive Stabilization
11. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Balance Strength
Regress/ progress SL dumbbell scaption
Regress/ progress SL balance
Cone drills
12. 1 leg - (core stabilization)
Progress floor bridge
Flexibility Stabilization
Ladder Drills
Considerations for Ball MB pullover throw - woodchop throw.
13. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations w/ supine ball exercises
Considerations MB scoop toss and MB side oblique throw
Considerations for exercises in scapular plane
Regress/ progress SL dumbbell curl
14. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Shoulder Power
Core Strength
Total body power
Bicep Strength
15. dont hyper extend back
Considerations w/ lunges
Total body stabilization
Regress/ progress SL dumbbell scaption
Considerations w/ back extension and cobra
16. 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 w/ strength level shoulder press exercises
Regress/progress standing cable row
Considerations MB scoop toss and MB side oblique throw
Considerations for total body stabilization exercises
17. Progress: 2 arm - 1 arm - alt arm
Flexibility Stabilization
Progress floor prone cobrao
Considerations for landing
Regress/ progress ball squat
18. Squat Jump - Tuck Jump
Shoulder Strength
Tricep stabilization
Weight of MB for Ball MB pullover throw
Leg Power
19. Progress: 2 arm - 1 arm - alt arm
Regress/ progress SL balance
Progress floor prone cobrao
Leg Power
Shoulder Stabilization
20. Ball dumbbell chest press - Push up
Chest Stabilization
Progress floor bridge
Considerations for Ball MB pullover throw - woodchop throw.
Total body power
21. Box step up
Tricep Strength
Regress lunge to balance
Chest Stabilization
Considerations w/ lunges
22. Squat jump - Tuck jump - Butt kick - Power step up
Consideration for tricep exercises
Total body strength
Reactive Strength
Leg Strength
23. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Considerations for balance stabilization
Balance Strength
Progression for proprioceptive modalities
Ladder Drills
24. w/ assistance
Consideration for tricep exercises
Chest Stabilization
Balance Strength
Regress/ progress SL balance
25. 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/ progress ball dumbbell row
Regress/ progress SL dumbbell scaption
Considerations for stability ball millitary press
Regress/ progress ball squat
26. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Considerations w/ barbell
Core Power
Regress/ progress SL balance
Tricep stabilization
27. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Reactive Stabilization
Core Power
Chest Strength
28. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations w/ supine ball exercises
Core Strength
Regress/progress standing cable row
Progress floor bridge
29. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations w/ supine ball exercises
Considerations for ball dumbbell row
Cone drills
Considerations for total body stabilization exercises
30. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Balance Strength
Regress/ progress SL dumbbell curl
Flexibility Stabilization
Considerations w/ lunges
31. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Balance stability
Tricep stabilization
Progress floor bridge
32. Two arm push press - Barbell clean
Regress/ pregress - Multiplanar step up to balance
Back Power
Considerations for Ball MB pullover throw - woodchop throw.
Total body power
33. 5-10% BW
Weight of MB for Ball MB pullover throw
Back Stabilization
Considerations w/ strength level shoulder press exercises
Progress floor prone cobrao
34. O Regression - On bench - Progression: Alt arms - One arm
Regress/ pregress - Multiplanar step up to balance
Considerations for stability ball millitary press
Regress/ progress Supine ball dumbbell tricep extension
Shoulder Stabilization
35. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Back Stabilization
Considerations for seated lat pull-down
Regress SL squat touchdown and SL romanian deadlift
36. dont hyper extend back
Considerations w/ back extension and cobra
Core Stabilization
Regress/progress standing cable row
Regress/ progress SL barbell curl
37. O Regression: Hand to... Knee - Shin - Foot
Regress/ progress SL dumbbell scaption
Regress SL squat touchdown and SL romanian deadlift
Considerations for seated lat pull-down
Total body power
38. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Shoulder Strength
Shoulder Power
Progress floor prone cobrao
39. Standing Cable row - Ball dumbbell row
Regress lunge to balance
Considerations for Ball MB pullover throw - woodchop throw.
Progress floor prone cobrao
Back Stabilization
40. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Chest Strength
Regress/ progress SL dumbbell curl
Regress/ progress ball dumbbell row
Core Strength
41. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Total body strength
Back Power
Balance Power
Progress ball crunch
42. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Progress ball crunch
Back Strength
Considerations w/ barbell
Cone drills
43. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Progress ball back extension
Regress/ progress Supine ball dumbbell tricep extension
Cone drills
Regress floor prone iso-ab
44. 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
Core Stabilization
Balance Strength
Regress/progress standing cable row
Considerations for seated lat pull-down
45. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Considerations for Ball MB pullover throw - woodchop throw.
Cone drills
Back Strength
Ladder Drills
46. Seated two arm dumbbell biceps curl - Biceps curl machine
Considerations for stability ball millitary press
Regress/ progress ball dumbbell row
Flexibility Power
Bicep Strength
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
Considerations for balance stabilization
Total body strength
Regress/progress standing cable row
Regress SL squat touchdown and SL romanian deadlift
48. Two arm MB chest pass - Rotating chest pass
Progress floor bridge
Chest Power
Total body power
Core Stabilization
49. Single-leg Dumbbell Scaption - Seated stability ball military press
Tricep stabilization
Regress lunge to balance
Regress/ progress Supine ball dumbbell tricep extension
Shoulder Stabilization
50. Seated two arm dumbbell biceps curl - Biceps curl machine
Regress/ progress ball squat
Bicep Strength
Regress/ progress SL balance
Progress ball crunch