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Test your basic knowledge |
NASM Exercises For Every Level
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Subjects
:
health-and-fitness
,
nasm
Instructions:
Answer 50 questions in 15 minutes.
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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. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations for stability ball millitary press
Shoulder Power
Considerations w/ barbell
Shoulder Stabilization
2. 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 ball squat
Regress/ progress seated stability ball military press
Shoulder Stabilization
Regress/progress standing cable row
3. 5-10% BW
Weight of MB for Ball MB pullover throw
Flexibility Power
Considerations for seated cable row
Leg Stabilization
4. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Regress floor prone iso-ab
Chest Strength
Considerations w/ supine ball exercises
5. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Leg Power
Flexibility Strength
Considerations w/ standing cable row
Considerations w/ lunges
6. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Considerations w/ standing cable row
Ladder Drills
Regress/ progress Supine ball dumbbell tricep extension
Total body stabilization
7. Squat Jump - Tuck Jump
Tricep Strength
Leg Power
Progress ball back extension
Considerations for Ball MB pullover throw - woodchop throw.
8. dont hyper extend back
Considerations w/ back extension and cobra
Flexibility Strength
Regress/progress standing cable row
Total body power
9. Squat Jump - Tuck Jump
Core Power
Bicep Stabilization
Leg Power
Shoulder Power
10. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Cone drills
Regress/ pregress - Multiplanar step up to balance
Back Strength
Leg Strength
11. 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
Shoulder Strength
Tricep Strength
Shoulder Stabilization
Consideration for tricep exercises
12. Ball MB pullover throw - Woodchop throw
Considerations for Ball MB pullover throw - woodchop throw.
Back Power
Chest Stabilization
Considerations for seated cable row
13. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Cone drills
Progression for proprioceptive modalities
Progression for proprioceptive modalities
Considerations for landing
14. 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
Bicep Stabilization
Regress/ progress Supine ball dumbbell tricep extension
15. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Back Strength
Regress/ pregress - Multiplanar step up to balance
Cone drills
Leg Strength
16. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Total body stabilization
Cone drills
Reactive Stabilization
Considerations for landing
17. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Considerations for balance stabilization
Considerations for seated cable row
Considerations w/ back extension and cobra
18. Progress: 2 arm - 1 arm - alt arm
Tricep Strength
Progress floor prone cobrao
Weight of MB for Ball MB pullover throw
Regress/progress standing cable row
19. Seated dumbbell shoulder press - Seated shoulder press machine
Flexibility Power
Core Strength
Weight of MB for Ball MB pullover throw
Shoulder Strength
20. Medicine ball scoop toss - MB side oblique throw
Considerations for ball dumbbell row
Balance stability
Shoulder Power
Regress/ pregress - Multiplanar step up to balance
21. 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
Considerations for landing
Regress/ progress Supine ball dumbbell tricep extension
Chest Strength
22. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Regress SL squat touchdown and SL romanian deadlift
Balance stability
Total body stabilization
23. 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
Considerations for stability ball millitary press
Consideration for tricep exercises
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ supine ball exercises
24. O Regression - On bench - Progression: Alt arms - One arm
Considerations w/ back extension and cobra
Shoulder Strength
Weight of MB for Ball MB pullover throw
Regress/ progress Supine ball dumbbell tricep extension
25. Single-leg Dumbbell Scaption - Seated stability ball military press
Considerations MB scoop toss and MB side oblique throw
Shoulder Stabilization
Balance stability
Considerations w/ barbell
26. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Leg Power
Regress/ progress Supine ball dumbbell tricep extension
Considerations for balance stabilization
Progress floor bridge
27. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Regress/ progress SL balance
Balance Strength
Ladder Drills
Considerations w/ supine ball exercises
28. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations MB scoop toss and MB side oblique throw
Consideration for tricep exercises
Balance Power
Regress lunge to balance
29. 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 balance stabilization
Regress/ progress SL balance
Considerations for exercises in scapular plane
Regress/progress standing cable row
30. Two arm push press - Barbell clean
Considerations MB scoop toss and MB side oblique throw
Reactive Power
Total body power
Considerations for ball dumbbell row
31. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Regress/ progress SL barbell curl
Chest Strength
Regress/ progress SL dumbbell scaption
32. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Regress SL squat touchdown and SL romanian deadlift
Reactive Power
Considerations for balance stabilization
Balance stability
33. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations for exercises in scapular plane
Balance Power
Considerations MB scoop toss and MB side oblique throw
Considerations for ball dumbbell row
34. 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 w/ strength level shoulder press exercises
Flexibility Strength
Balance Strength
Leg Stabilization
35. 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 seated lat pull-down
Considerations for total body stabilization exercises
Considerations for stability ball millitary press
Flexibility Power
36. 1 leg - (core stabilization)
Regress/ progress Supine ball dumbbell tricep extension
Considerations for exercises in scapular plane
Bicep Strength
Progress floor bridge
37. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Balance stability
Regress/ progress SL balance
Back Strength
38. 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
Chest Stabilization
Considerations MB scoop toss and MB side oblique throw
Considerations for exercises in scapular plane
Shoulder Power
39. Lunge to two-arm dumbbell press - Squat to two arm press
Progress floor prone cobrao
Total body strength
Regress/ progress ball dumbbell row
Considerations w/ standing cable row
40. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations w/ standing cable row
Core Stabilization
Regress/ progress SL dumbbell curl
Progress ball back extension
41. Seated dumbbell shoulder press - Seated shoulder press machine
Flexibility Strength
Regress/ progress ball squat
Considerations for reactive strength exercises
Shoulder Strength
42. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Tricep stabilization
Back Power
Progress ball crunch
Reactive Power
43. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Leg Power
Reactive Stabilization
Balance Strength
Progress ball crunch
44. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Progress floor bridge
Considerations for seated cable row
Flexibility Stabilization
Regress lunge to balance
45. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress SL squat touchdown and SL romanian deadlift
Considerations for exercises in scapular plane
Regress/ progress SL dumbbell curl
Progress floor prone cobrao
46. Flat (on bench) dumbbell chest press- Barbell bench press
Core Strength
Considerations w/ lunges
Regress/ progress SL barbell curl
Chest Strength
47. 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
Regress/ progress SL dumbbell scaption
Progress ball back extension
Balance Power
Flexibility Strength
48. Two arm MB chest pass - Rotating chest pass
Considerations for landing
Chest Stabilization
Chest Power
Shoulder Power
49. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Considerations MB scoop toss and MB side oblique throw
Progress ball back extension
Considerations w/ standing cable row
Progression for proprioceptive modalities
50. add rotation - (core strength)
Regress/ progress prone ball dumbbell tricep extension
Considerations for balance stabilization
Progress ball back extension
Progress floor prone cobrao
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