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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. 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
Considerations for stability ball millitary press
Regress/ progress SL dumbbell curl
Considerations for Ball MB pullover throw - woodchop throw.
Flexibility Stabilization
2. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Cone drills
Considerations for seated lat pull-down
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL dumbbell scaption
3. Ball squat (chair height) - Multiplanar step up to balance:
Considerations for landing
Considerations MB scoop toss and MB side oblique throw
Progression for proprioceptive modalities
Leg Stabilization
4. dont hyper extend back
Regress/ progress SL dumbbell curl
Back Power
Tricep stabilization
Considerations w/ back extension and cobra
5. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Flexibility Power
Bicep Strength
Tricep stabilization
Considerations for exercises in scapular plane
6. 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
Considerations w/ lunges
Balance Strength
Chest Strength
7. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Bicep Strength
Core Strength
Regress/ progress SL dumbbell curl
Chest Power
8. Two arm MB chest pass - Rotating chest pass
Regress/progress standing cable row
Chest Power
Bicep Strength
Balance Strength
9. O Regression - On bench - Progression: Alt arms - One arm
Considerations for balance stabilization
Regress/ progress SL dumbbell curl
Regress/ progress Supine ball dumbbell tricep extension
Considerations for ball dumbbell row
10. Lunge to two-arm dumbbell press - Squat to two arm press
Considerations for total body stabilization exercises
Progress ball crunch
Regress/ progress SL dumbbell scaption
Total body strength
11. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Considerations for Ball MB pullover throw - woodchop throw.
Chest Strength
Regress/ progress ball dumbbell row
Regress lunge to balance
12. Ball MB pullover throw - Woodchop throw
Regress/ progress SL dumbbell scaption
Balance Power
Back Power
Considerations for seated cable row
13. Seated Cable row - Seated lat pull-down
Regress/ progress SL barbell curl
Shoulder Strength
Back Strength
Regress SL squat touchdown and SL romanian deadlift
14. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Regress/ progress ball squat
Regress/ progress SL barbell curl
Reactive Stabilization
Progress ball crunch
15. Make sure to sit hips back before jumping and upon landing? optimal joint mechanics - Exercises are more dynamic - proper alignment important for max force production - Butt kicks - need flexibility of rectus femoris to avoid excessive lumbar extens
Considerations for seated cable row
Back Power
Considerations for reactive strength exercises
Balance stability
16. 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
Cone drills
Considerations w/ lunges
17. 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
Considerations w/ lunges
Considerations w/ supine ball exercises
Considerations for balance stabilization
18. Single-leg Dumbbell Scaption - Seated stability ball military press
Considerations for total body stabilization exercises
Consideration for tricep exercises
Shoulder Stabilization
Weight of MB for Ball MB pullover throw
19. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Regress SL squat touchdown and SL romanian deadlift
Leg Strength
Considerations for exercises in scapular plane
Cone drills
20. Flat (on bench) dumbbell chest press- Barbell bench press
Bicep Stabilization
Considerations w/ barbell
Progress ball crunch
Chest Strength
21. Two arm push press - Barbell clean
Chest Stabilization
Leg Strength
Regress/ progress SL barbell curl
Total body power
22. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Bicep Stabilization
Leg Strength
Total body stabilization
Ladder Drills
23. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations for ball dumbbell row
Considerations w/ lunges
Regress/ progress SL balance
Core Stabilization
24. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Tricep stabilization
Regress floor prone iso-ab
Leg Power
25. 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
Bicep Strength
Considerations MB scoop toss and MB side oblique throw
Considerations for ball dumbbell row
Considerations for exercises in scapular plane
26. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations for ball dumbbell row
Reactive Strength
Core Strength
Tricep stabilization
27. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Core Stabilization
Regress/ progress seated stability ball military press
Total body stabilization
Considerations for seated lat pull-down
28. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Regress/ progress SL balance
Considerations w/ barbell
Chest Strength
Reactive Strength
29. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Cone drills
Considerations for stability ball millitary press
Flexibility Stabilization
30. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations for ball dumbbell row
Considerations w/ back extension and cobra
Leg Stabilization
Reactive Strength
31. Flat (on bench) dumbbell chest press- Barbell bench press
Total body power
Chest Strength
Considerations MB scoop toss and MB side oblique throw
Flexibility Power
32. Two arm push press - Barbell clean
Progress ball back extension
Total body stabilization
Total body power
Progress floor prone cobrao
33. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations for exercises in scapular plane
Regress/ progress ball dumbbell row
Considerations for ball dumbbell row
Core Stabilization
34. Two arm MB chest pass - Rotating chest pass
Chest Power
Regress/ progress ball dumbbell row
Considerations w/ standing cable row
Regress SL squat touchdown and SL romanian deadlift
35. Seated two arm dumbbell biceps curl - Biceps curl machine
Regress/progress standing cable row
Progression for proprioceptive modalities
Consideration for tricep exercises
Bicep Strength
36. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Back Strength
Chest Power
Considerations for balance stabilization
Back Stabilization
37. Box step up
Regress lunge to balance
Back Power
Regress/ progress SL barbell curl
Regress/ progress SL dumbbell scaption
38. 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)
Total body strength
Progress ball crunch
Considerations for total body stabilization exercises
Considerations w/ strength level shoulder press exercises
39. Box step up
Regress/ progress SL dumbbell scaption
Back Power
Regress lunge to balance
Considerations w/ lunges
40. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations w/ lunges
Regress/ progress ball dumbbell row
Progress ball back extension
Regress/progress standing cable row
41. O Regression - Two legs - Progression: Proprioceptive modalities
Tricep Strength
Considerations for reactive strength exercises
Regress/ progress SL barbell curl
Leg Stabilization
42. Single leg dumbbell curl - Single leg barbell curl
Considerations w/ lunges
Bicep Stabilization
Total body stabilization
Balance Power
43. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Weight of MB for Ball MB pullover throw
Cone drills
Regress/ progress Supine ball dumbbell tricep extension
Core Stabilization
44. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Ladder Drills
Balance Power
Flexibility Strength
45. O Regression: Hand to... Knee - Shin - Foot
Shoulder Strength
Balance stability
Regress SL squat touchdown and SL romanian deadlift
Progress floor bridge
46. 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 exercises in scapular plane
Regress/progress standing cable row
Considerations for landing
Considerations w/ standing cable row
47. Standing Cable row - Ball dumbbell row
Considerations for seated cable row
Progress ball back extension
Core Strength
Back Stabilization
48. 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.
Regress/ progress ball dumbbell row
Considerations MB scoop toss and MB side oblique throw
Considerations for landing
Considerations w/ back extension and cobra
49. Seated dumbbell shoulder press - Seated shoulder press machine
Core Power
Balance stability
Considerations for seated cable row
Shoulder Strength
50. Seated two arm dumbbell biceps curl - Biceps curl machine
Ladder Drills
Bicep Strength
Regress/ progress ball dumbbell row
Considerations w/ supine ball exercises