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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. 1 leg - (core stabilization)
Shoulder Power
Progress floor bridge
Regress/ progress seated stability ball military press
Considerations for landing
2. Ball MB pullover throw - Woodchop throw
Back Power
Considerations for exercises in scapular plane
Ladder Drills
Total body stabilization
3. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Balance Power
Considerations w/ lunges
Regress SL squat touchdown and SL romanian deadlift
4. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Progress ball crunch
Regress/ progress SL dumbbell curl
Progression for proprioceptive modalities
5. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Progress ball crunch
Regress/ progress ball squat
Shoulder Stabilization
Chest Stabilization
6. Single leg dumbbell curl - Single leg barbell curl
Reactive Strength
Considerations for Ball MB pullover throw - woodchop throw.
Bicep Stabilization
Regress/ progress SL barbell curl
7. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Considerations for seated lat pull-down
Leg Stabilization
Considerations MB scoop toss and MB side oblique throw
Balance stability
8. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Regress/ progress SL barbell curl
Considerations for ball dumbbell row
Regress/ progress Supine ball dumbbell tricep extension
Leg Strength
9. Box step up
Tricep stabilization
Chest Strength
Considerations for exercises in scapular plane
Regress lunge to balance
10. 5-10% BW
Progress ball crunch
Weight of MB for Ball MB pullover throw
Chest Stabilization
Considerations w/ standing cable row
11. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Progress ball crunch
Considerations w/ strength level shoulder press exercises
Regress/ pregress - Multiplanar step up to balance
Shoulder Power
12. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Considerations for ball dumbbell row
Regress/ progress SL barbell curl
Bicep Strength
13. 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 SL dumbbell curl
Regress/ progress SL dumbbell scaption
Regress/progress standing cable row
Flexibility Power
14. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Total body power
Considerations for total body stabilization exercises
Considerations for landing
Core Stabilization
15. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Leg Power
Progress floor prone cobrao
Considerations for landing
16. 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
Bicep Strength
Progress floor prone cobrao
Considerations MB scoop toss and MB side oblique throw
Consideration for tricep exercises
17. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Bicep Strength
Cone drills
Shoulder Power
Leg Power
18. Ball MB pullover throw - Woodchop throw
Considerations w/ barbell
Considerations w/ supine ball exercises
Total body power
Back Power
19. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Core Power
Reactive Strength
Considerations for balance stabilization
Back Stabilization
20. add rotation - (core strength)
Progress ball back extension
Bicep Strength
Leg Power
Chest Power
21. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Shoulder Strength
Ladder Drills
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL dumbbell curl
22. 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 for balance stabilization
Flexibility Strength
Shoulder Power
Regress SL squat touchdown and SL romanian deadlift
23. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Regress/ progress seated stability ball military press
Flexibility Strength
Regress/ progress SL balance
24. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Chest Strength
Regress/ progress ball dumbbell row
Reactive Power
25. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations for reactive strength exercises
Flexibility Stabilization
Reactive Strength
Considerations w/ lunges
26. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Weight of MB for Ball MB pullover throw
Regress/ progress ball dumbbell row
Considerations for balance stabilization
Progress floor bridge
27. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body stabilization
Core Strength
Regress/ progress ball dumbbell row
Regress/ progress prone ball dumbbell tricep extension
28. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Regress SL squat touchdown and SL romanian deadlift
Ladder Drills
Consideration for tricep exercises
Reactive Power
29. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Back Stabilization
Progression for proprioceptive modalities
Flexibility Power
Flexibility Strength
30. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Leg Power
Regress/ progress SL barbell curl
Tricep stabilization
31. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations for exercises in scapular plane
Reactive Power
Considerations w/ lunges
Consideration for tricep exercises
32. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Tricep stabilization
Balance Power
Total body strength
Bicep Stabilization
33. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Progress ball crunch
Regress/ progress prone ball dumbbell tricep extension
Considerations MB scoop toss and MB side oblique throw
Tricep Strength
34. 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
Regress/ progress ball dumbbell row
Tricep stabilization
Considerations for reactive strength exercises
Balance Strength
35. Two arm MB chest pass - Rotating chest pass
Considerations w/ back extension and cobra
Regress SL squat touchdown and SL romanian deadlift
Chest Power
Considerations for stability ball millitary press
36. 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 balance
Progress floor prone cobrao
Flexibility Power
Considerations for landing
37. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Progress floor prone cobrao
Total body stabilization
Core Strength
Shoulder Stabilization
38. add rotation - (core strength)
Ladder Drills
Considerations for exercises in scapular plane
Progress ball crunch
Chest Stabilization
39. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Shoulder Strength
Considerations w/ lunges
Regress/ progress ball dumbbell row
Progress ball back extension
40. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Core Power
Ladder Drills
Regress/ progress ball dumbbell row
Considerations w/ strength level shoulder press exercises
41. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Reactive Strength
Regress/ progress SL dumbbell scaption
Considerations for balance stabilization
Bicep Stabilization
42. Ball squat (chair height) - Multiplanar step up to balance:
Considerations for landing
Regress/ progress SL barbell curl
Considerations for ball dumbbell row
Leg Stabilization
43. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Progress ball crunch
Considerations for total body stabilization exercises
Back Stabilization
44. allow shoulders to elevate
Considerations w/ back extension and cobra
Considerations w/ standing cable row
Considerations for balance stabilization
Regress floor prone iso-ab
45. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Regress/ progress prone ball dumbbell tricep extension
Reactive Stabilization
Leg Strength
Shoulder Power
46. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Balance Strength
Progress ball back extension
Considerations MB scoop toss and MB side oblique throw
Regress/ progress ball squat
47. Lunge to two-arm dumbbell press - Squat to two arm press
Regress/ progress SL dumbbell scaption
Total body strength
Shoulder Power
Bicep Stabilization
48. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations w/ barbell
Regress/ progress SL balance
Regress/progress standing cable row
Considerations for seated cable row
49. 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 SL dumbbell scaption
Regress SL squat touchdown and SL romanian deadlift
Considerations for Ball MB pullover throw - woodchop throw.
50. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations for landing
Regress/ progress prone ball dumbbell tricep extension
Shoulder Stabilization
Regress/progress standing cable row