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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. 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
Chest Power
Considerations for landing
Regress/progress standing cable row
Flexibility Strength
2. Two arm push press - Barbell clean
Flexibility Power
Total body power
Consideration for tricep exercises
Considerations w/ standing cable row
3. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Considerations for ball dumbbell row
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress seated stability ball military press
Progress floor prone cobrao
4. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Regress/ progress ball dumbbell row
Balance stability
Considerations w/ barbell
5. Medicine ball scoop toss - MB side oblique throw
Shoulder Strength
Regress/ pregress - Multiplanar step up to balance
Shoulder Power
Leg Power
6. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Reactive Power
Progress floor bridge
Considerations w/ supine ball exercises
7. 1 leg - (core stabilization)
Progress floor bridge
Considerations for total body stabilization exercises
Considerations for exercises in scapular plane
Shoulder Strength
8. 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
Flexibility Power
Regress/ progress ball dumbbell row
Considerations w/ barbell
9. Standing Cable row - Ball dumbbell row
Back Stabilization
Chest Stabilization
Regress lunge to balance
Back Strength
10. Seated dumbbell shoulder press - Seated shoulder press machine
Shoulder Strength
Considerations w/ lunges
Core Power
Weight of MB for Ball MB pullover throw
11. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Flexibility Strength
Tricep Strength
Progress floor bridge
12. add rotation - (core strength)
Progress ball crunch
Regress/progress standing cable row
Total body strength
Leg Strength
13. Ball dumbbell chest press - Push up
Considerations for seated cable row
Balance Strength
Chest Stabilization
Shoulder Stabilization
14. Progress: 2 arm - 1 arm - alt arm
Cone drills
Back Strength
Progress floor bridge
Progress floor prone cobrao
15. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress SL squat touchdown and SL romanian deadlift
Chest Strength
Regress floor prone iso-ab
Regress/ progress ball dumbbell row
16. 5-10% BW
Cone drills
Weight of MB for Ball MB pullover throw
Considerations for ball dumbbell row
Considerations w/ back extension and cobra
17. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Chest Stabilization
Flexibility Power
Considerations w/ lunges
Regress lunge to balance
18. Squat Jump - Tuck Jump
Cone drills
Progression for proprioceptive modalities
Leg Power
Regress/ progress SL balance
19. Flat (on bench) dumbbell chest press- Barbell bench press
Ladder Drills
Considerations for balance stabilization
Chest Strength
Flexibility Strength
20. add rotation - (core strength)
Progress ball crunch
Regress/ progress SL barbell curl
Back Power
Tricep Strength
21. Ball squat (chair height) - Multiplanar step up to balance:
Bicep Stabilization
Leg Stabilization
Regress/ pregress - Multiplanar step up to balance
Consideration for tricep exercises
22. Ball squat (chair height) - Multiplanar step up to balance:
Considerations w/ supine ball exercises
Regress/ progress ball dumbbell row
Leg Stabilization
Considerations w/ standing cable row
23. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Back Power
Bicep Strength
Regress/ progress seated stability ball military press
Considerations for balance stabilization
24. Ball MB pullover throw - Woodchop throw
Regress/ progress ball squat
Core Strength
Back Power
Flexibility Strength
25. Flat (on bench) dumbbell chest press- Barbell bench press
Regress/ progress SL dumbbell curl
Regress/ pregress - Multiplanar step up to balance
Chest Strength
Leg Stabilization
26. Single-leg Dumbbell Scaption - Seated stability ball military press
Weight of MB for Ball MB pullover throw
Regress lunge to balance
Considerations for balance stabilization
Shoulder Stabilization
27. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Regress/ progress seated stability ball military press
Flexibility Power
Reactive Power
Core Strength
28. Box step up
Bicep Stabilization
Regress/ progress seated stability ball military press
Flexibility Stabilization
Regress lunge to balance
29. Single-leg Dumbbell Scaption - Seated stability ball military press
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ standing cable row
Shoulder Power
Shoulder Stabilization
30. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for seated lat pull-down
Leg Strength
Back Stabilization
31. Single leg dumbbell curl - Single leg barbell curl
Reactive Stabilization
Regress/ pregress - Multiplanar step up to balance
Bicep Stabilization
Progress ball back extension
32. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Considerations for balance stabilization
Total body power
Regress lunge to balance
Reactive Stabilization
33. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Ladder Drills
Progress ball back extension
Progress floor bridge
Considerations for exercises in scapular plane
34. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Considerations for stability ball millitary press
Back Strength
Progression for proprioceptive modalities
Core Power
35. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Leg Power
Flexibility Power
Regress/ progress ball dumbbell row
Regress SL squat touchdown and SL romanian deadlift
36. Medicine ball scoop toss - MB side oblique throw
Regress/ progress seated stability ball military press
Chest Power
Considerations for Ball MB pullover throw - woodchop throw.
Shoulder Power
37. Two arm MB chest pass - Rotating chest pass
Regress SL squat touchdown and SL romanian deadlift
Chest Power
Considerations for landing
Regress/ progress ball squat
38. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Core Stabilization
Considerations for balance stabilization
Regress SL squat touchdown and SL romanian deadlift
Regress/progress standing cable row
39. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Core Stabilization
Reactive Power
Considerations for stability ball millitary press
Reactive Strength
40. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Leg Power
Bicep Stabilization
Consideration for tricep exercises
Considerations for balance stabilization
41. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Bicep Strength
Regress/ progress ball squat
Regress/ progress SL dumbbell curl
Weight of MB for Ball MB pullover throw
42. 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
Regress/ progress SL dumbbell curl
Flexibility Power
Reactive Power
Back Power
43. add rotation - (core strength)
Considerations for balance stabilization
Progress ball back extension
Shoulder Stabilization
Shoulder Power
44. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations for ball dumbbell row
Considerations w/ strength level shoulder press exercises
Bicep Strength
Progress ball back extension
45. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Regress/ progress prone ball dumbbell tricep extension
Considerations for reactive strength exercises
Core Power
46. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Regress/ pregress - Multiplanar step up to balance
Core Stabilization
Regress/ progress ball squat
Tricep Strength
47. Seated Cable row - Seated lat pull-down
Considerations for landing
Leg Stabilization
Flexibility Stabilization
Back Strength
48. 1 leg - (core stabilization)
Progress floor bridge
Flexibility Strength
Shoulder Power
Total body stabilization
49. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Strength
Flexibility Power
Shoulder Stabilization
Considerations for ball dumbbell row
50. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Back Power
Core Stabilization
Considerations w/ lunges
Regress lunge to balance