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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. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Considerations w/ lunges
Total body power
Leg Strength
Regress/progress standing cable row
2. Medicine ball scoop toss - MB side oblique throw
Ladder Drills
Balance Strength
Regress floor prone iso-ab
Shoulder Power
3. 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 seated cable row
Progress ball back extension
Considerations for exercises in scapular plane
Leg Stabilization
4. 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
Flexibility Stabilization
Tricep stabilization
5. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations for landing
Considerations MB scoop toss and MB side oblique throw
Total body stabilization
Back Stabilization
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
Back Strength
Regress/ pregress - Multiplanar step up to balance
Cone drills
Flexibility Power
7. Lunge to two-arm dumbbell press - Squat to two arm press
Back Stabilization
Back Power
Regress SL squat touchdown and SL romanian deadlift
Total body strength
8. 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 SL dumbbell curl
Flexibility Stabilization
Progress ball back extension
Consideration for tricep exercises
9. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Back Strength
Progress ball crunch
Reactive Power
10. 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/ lunges
Bicep Strength
Core Power
Core Strength
11. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/ progress prone ball dumbbell tricep extension
Balance Strength
Considerations w/ supine ball exercises
Considerations w/ back extension and cobra
12. Squat jump - Tuck jump - Butt kick - Power step up
Tricep stabilization
Considerations for total body stabilization exercises
Tricep Strength
Reactive Strength
13. add rotation - (core strength)
Considerations for reactive strength exercises
Flexibility Strength
Considerations for balance stabilization
Progress ball back extension
14. Two arm MB chest pass - Rotating chest pass
Shoulder Strength
Considerations w/ strength level shoulder press exercises
Chest Power
Considerations for landing
15. 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
Back Stabilization
Regress/ pregress - Multiplanar step up to balance
Considerations for seated cable row
Flexibility Strength
16. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Ladder Drills
Chest Stabilization
Regress/ progress SL dumbbell scaption
Ladder Drills
17. 1 leg - (core stabilization)
Regress/ progress ball dumbbell row
Progress floor bridge
Regress/ progress SL dumbbell scaption
Bicep Strength
18. Flat (on bench) dumbbell chest press- Barbell bench press
Leg Power
Regress floor prone iso-ab
Chest Strength
Considerations for total body stabilization exercises
19. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations w/ back extension and cobra
Core Stabilization
Progress floor bridge
Considerations MB scoop toss and MB side oblique throw
20. Single-leg Dumbbell Scaption - Seated stability ball military press
Regress/ progress SL dumbbell scaption
Shoulder Stabilization
Core Stabilization
Chest Strength
21. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Considerations for reactive strength exercises
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress SL barbell curl
22. 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.
Reactive Stabilization
Considerations for landing
Chest Power
Considerations w/ back extension and cobra
23. Box step up
Regress lunge to balance
Considerations for stability ball millitary press
Ladder Drills
Considerations w/ barbell
24. 1 leg - (core stabilization)
Progress floor bridge
Considerations for total body stabilization exercises
Shoulder Power
Balance stability
25. dont hyper extend back
Chest Stabilization
Chest Stabilization
Regress/ progress seated stability ball military press
Considerations w/ back extension and cobra
26. Lunge to two-arm dumbbell press - Squat to two arm press
Core Stabilization
Flexibility Power
Back Power
Total body strength
27. Flat (on bench) dumbbell chest press- Barbell bench press
Cone drills
Chest Strength
Back Stabilization
Regress/ progress prone ball dumbbell tricep extension
28. dont hyper extend back
Shoulder Stabilization
Considerations w/ back extension and cobra
Regress/ progress seated stability ball military press
Bicep Stabilization
29. 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 w/ lunges
Considerations for landing
Regress/ pregress - Multiplanar step up to balance
Progress floor prone cobrao
30. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations for reactive strength exercises
Flexibility Power
Regress/ progress ball dumbbell row
Balance stability
31. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Tricep stabilization
Leg Stabilization
Reactive Stabilization
Considerations for seated cable row
32. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Weight of MB for Ball MB pullover throw
Considerations w/ strength level shoulder press exercises
Considerations for balance stabilization
33. allow shoulders to elevate
Considerations for Ball MB pullover throw - woodchop throw.
Chest Stabilization
Progress ball back extension
Considerations w/ standing cable row
34. Seated dumbbell shoulder press - Seated shoulder press machine
Considerations for ball dumbbell row
Reactive Strength
Progress floor prone cobrao
Shoulder Strength
35. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Shoulder Strength
Considerations w/ supine ball exercises
Chest Stabilization
Leg Strength
36. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Progression for proprioceptive modalities
Leg Strength
Balance Strength
Back Stabilization
37. O Regression - Two legs - Progression: Proprioceptive modalities
Tricep Strength
Regress/ pregress - Multiplanar step up to balance
Regress/ progress SL barbell curl
Considerations for Ball MB pullover throw - woodchop throw.
38. Squat jump - Tuck jump - Butt kick - Power step up
Back Power
Reactive Strength
Considerations for total body stabilization exercises
Cone drills
39. Ball squat (chair height) - Multiplanar step up to balance:
Weight of MB for Ball MB pullover throw
Balance Power
Leg Stabilization
Flexibility Strength
40. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Tricep Strength
Regress/ progress seated stability ball military press
Flexibility Stabilization
41. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Regress/ progress prone ball dumbbell tricep extension
Balance stability
Considerations w/ supine ball exercises
Ladder Drills
42. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Back Strength
Balance Power
Considerations for Ball MB pullover throw - woodchop throw.
Total body strength
43. Box step up
Considerations for Ball MB pullover throw - woodchop throw.
Chest Power
Considerations MB scoop toss and MB side oblique throw
Regress lunge to balance
44. Single leg dumbbell curl - Single leg barbell curl
Considerations w/ barbell
Considerations for seated lat pull-down
Bicep Stabilization
Considerations for exercises in scapular plane
45. Ball dumbbell chest press - Push up
Progression for proprioceptive modalities
Considerations w/ back extension and cobra
Reactive Power
Chest Stabilization
46. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for balance stabilization
Considerations for exercises in scapular plane
Considerations w/ supine ball exercises
Core Power
47. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Reactive Power
Regress/ progress SL balance
Leg Power
48. Ball squat (chair height) - Multiplanar step up to balance:
Progress ball crunch
Leg Stabilization
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ standing cable row
49. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations for exercises in scapular plane
Considerations MB scoop toss and MB side oblique throw
Regress/ progress seated stability ball military press
Regress/ progress prone ball dumbbell tricep extension
50. add rotation - (core strength)
Leg Power
Leg Power
Chest Power
Progress ball back extension