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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
Tricep Strength
Flexibility Stabilization
Weight of MB for Ball MB pullover throw
Cone drills
2. Single leg dumbbell curl - Single leg barbell curl
Weight of MB for Ball MB pullover throw
Bicep Stabilization
Regress/progress standing cable row
Core Power
3. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Regress floor prone iso-ab
Cone drills
Progress ball crunch
Reactive Stabilization
4. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Progress floor bridge
Considerations w/ lunges
Considerations for total body stabilization exercises
Flexibility Stabilization
5. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Back Stabilization
Considerations for ball dumbbell row
Chest Power
Reactive Power
6. add rotation - (core strength)
Progress ball back extension
Reactive Strength
Considerations for ball dumbbell row
Shoulder Strength
7. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Weight of MB for Ball MB pullover throw
Regress floor prone iso-ab
Progression for proprioceptive modalities
Flexibility Strength
8. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Regress/ progress ball squat
Regress/ progress Supine ball dumbbell tricep extension
Leg Strength
Total body stabilization
9. Progress: 2 arm - 1 arm - alt arm
Regress/ pregress - Multiplanar step up to balance
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for seated lat pull-down
Progress floor prone cobrao
10. O Regression: Hand to... Knee - Shin - Foot
Considerations w/ standing cable row
Reactive Power
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress SL barbell curl
11. 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 seated cable row
Flexibility Power
Regress/progress standing cable row
Weight of MB for Ball MB pullover throw
12. Single leg dumbbell curl - Single leg barbell curl
Balance stability
Bicep Stabilization
Leg Power
Regress/ progress SL barbell curl
13. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Considerations MB scoop toss and MB side oblique throw
Regress lunge to balance
Regress/progress standing cable row
Core Stabilization
14. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Progress ball back extension
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress SL dumbbell curl
Reactive Strength
15. Cable pushdown - Supine bench barbell triceps extension
Core Power
Tricep Strength
Ladder Drills
Regress/ progress SL balance
16. dont hyper extend back
Consideration for tricep exercises
Considerations w/ back extension and cobra
Weight of MB for Ball MB pullover throw
Considerations for reactive strength exercises
17. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations for landing
Total body stabilization
Reactive Stabilization
Back Power
18. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep Strength
Chest Power
Tricep stabilization
Back Strength
19. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations w/ barbell
Back Strength
Regress/ progress prone ball dumbbell tricep extension
Progress ball crunch
20. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Considerations for seated cable row
Considerations for ball dumbbell row
Considerations for ball dumbbell row
Cone drills
21. 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
Flexibility Strength
Regress/ pregress - Multiplanar step up to balance
Balance Power
22. Ball squat (chair height) - Multiplanar step up to balance:
Regress/ progress SL dumbbell scaption
Flexibility Strength
Considerations MB scoop toss and MB side oblique throw
Leg Stabilization
23. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Balance Power
Total body strength
Tricep stabilization
24. add rotation - (core strength)
Progress ball back extension
Back Strength
Considerations for landing
Considerations for ball dumbbell row
25. O Regression - Two legs - Progression: Proprioceptive modalities
Regress lunge to balance
Core Strength
Shoulder Stabilization
Regress/ progress SL barbell curl
26. 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
Flexibility Strength
Ladder Drills
Consideration for tricep exercises
Considerations for seated cable row
27. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Balance stability
Flexibility Stabilization
Chest Strength
28. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Regress/ pregress - Multiplanar step up to balance
Reactive Power
Considerations w/ back extension and cobra
29. w/ assistance
Regress/ progress seated stability ball military press
Regress/ progress SL balance
Back Power
Considerations for landing
30. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Balance Strength
Total body power
Leg Strength
Considerations for seated cable row
31. allow shoulders to elevate
Regress lunge to balance
Back Power
Progress ball crunch
Considerations w/ standing cable row
32. 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)
Cone drills
Flexibility Strength
Core Strength
Considerations for total body stabilization exercises
33. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations w/ barbell
Leg Stabilization
Considerations for balance stabilization
Back Power
34. dont hyper extend back
Flexibility Stabilization
Leg Power
Core Stabilization
Considerations w/ back extension and cobra
35. 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 Stabilization
Flexibility Power
Regress/ progress SL balance
Regress/progress standing cable row
36. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Regress SL squat touchdown and SL romanian deadlift
Balance stability
Considerations w/ strength level shoulder press exercises
Reactive Power
37. Medicine ball scoop toss - MB side oblique throw
Bicep Stabilization
Shoulder Power
Total body stabilization
Core Strength
38. Seated two arm dumbbell biceps curl - Biceps curl machine
Core Stabilization
Bicep Strength
Regress/ progress seated stability ball military press
Reactive Power
39. Seated dumbbell shoulder press - Seated shoulder press machine
Bicep Stabilization
Shoulder Strength
Considerations w/ standing cable row
Leg Strength
40. Two arm push press - Barbell clean
Balance Power
Chest Strength
Considerations w/ back extension and cobra
Total body power
41. 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 Ball MB pullover throw - woodchop throw.
Considerations w/ supine ball exercises
Considerations for stability ball millitary press
Core Stabilization
42. 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 SL dumbbell curl
Considerations for total body stabilization exercises
Flexibility Power
43. 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 Power
Regress/progress standing cable row
Regress/ progress SL balance
Regress/ pregress - Multiplanar step up to balance
44. Ball MB pullover throw - Woodchop throw
Chest Strength
Considerations w/ lunges
Total body strength
Back Power
45. Ball dumbbell chest press - Push up
Chest Stabilization
Considerations MB scoop toss and MB side oblique throw
Shoulder Stabilization
Considerations for balance stabilization
46. Ball MB pullover throw - Woodchop throw
Back Power
Considerations w/ lunges
Considerations w/ lunges
Regress/ progress SL barbell curl
47. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Flexibility Stabilization
Progress ball crunch
Regress/ progress Supine ball dumbbell tricep extension
48. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Progress floor bridge
Leg Power
Shoulder Power
Regress/ progress ball squat
49. Two arm push press - Barbell clean
Considerations w/ supine ball exercises
Total body power
Flexibility Stabilization
Tricep Strength
50. 5-10% BW
Regress/ progress SL barbell curl
Considerations for stability ball millitary press
Regress/ progress ball dumbbell row
Weight of MB for Ball MB pullover throw