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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. Medicine ball scoop toss - MB side oblique throw
Balance Strength
Considerations for ball dumbbell row
Considerations w/ lunges
Shoulder Power
2. 1 leg - (core stabilization)
Core Strength
Progress floor bridge
Total body power
Considerations w/ standing cable row
3. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Considerations MB scoop toss and MB side oblique throw
Reactive Stabilization
Regress/ progress SL dumbbell scaption
Balance stability
4. Make sure head rests comfortably on ball? ? stress on cervical spine.
Considerations w/ supine ball exercises
Back Strength
Considerations w/ barbell
Regress/ progress prone ball dumbbell tricep extension
5. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ supine ball exercises
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ pregress - Multiplanar step up to balance
6. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Core Power
Considerations w/ supine ball exercises
Considerations MB scoop toss and MB side oblique throw
Regress/ progress prone ball dumbbell tricep extension
7. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Considerations MB scoop toss and MB side oblique throw
Weight of MB for Ball MB pullover throw
Consideration for tricep exercises
8. dont hyper extend back
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ back extension and cobra
Progress floor prone cobrao
Considerations w/ barbell
9. 5-10% BW
Back Strength
Considerations w/ standing cable row
Weight of MB for Ball MB pullover throw
Reactive Strength
10. 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.
Tricep stabilization
Considerations w/ lunges
Core Stabilization
Considerations for landing
11. Seated dumbbell shoulder press - Seated shoulder press machine
Tricep stabilization
Shoulder Strength
Back Stabilization
Reactive Stabilization
12. 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
Reactive Strength
Chest Strength
Considerations for reactive strength exercises
Total body stabilization
13. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations for ball dumbbell row
Chest Stabilization
Considerations MB scoop toss and MB side oblique throw
Progression for proprioceptive modalities
14. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations w/ lunges
Cone drills
Regress floor prone iso-ab
Progression for proprioceptive modalities
15. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Core Power
Considerations w/ strength level shoulder press exercises
Considerations for exercises in scapular plane
Considerations for seated cable row
16. Single leg dumbbell curl - Single leg barbell curl
Cone drills
Total body stabilization
Reactive Power
Bicep Stabilization
17. Seated Cable row - Seated lat pull-down
Considerations w/ standing cable row
Back Strength
Leg Stabilization
Considerations for balance stabilization
18. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Regress lunge to balance
Reactive Strength
Weight of MB for Ball MB pullover throw
Balance Strength
19. Ball MB pullover throw - Woodchop throw
Balance stability
Core Stabilization
Back Power
Considerations for landing
20. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress prone ball dumbbell tricep extension
Core Strength
Regress/ progress SL dumbbell curl
Regress/ progress SL barbell curl
21. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Shoulder Power
Regress/ pregress - Multiplanar step up to balance
Considerations for Ball MB pullover throw - woodchop throw.
Total body power
22. O Regression: Hand to... Knee - Shin - Foot
Regress SL squat touchdown and SL romanian deadlift
Progression for proprioceptive modalities
Tricep Strength
Reactive Stabilization
23. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Shoulder Stabilization
Balance Power
Tricep stabilization
Reactive Strength
24. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Balance Strength
Reactive Stabilization
Considerations w/ supine ball exercises
25. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Regress/progress standing cable row
Progress floor bridge
Balance stability
Considerations for Ball MB pullover throw - woodchop throw.
26. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Regress/ progress SL dumbbell curl
Shoulder Strength
Balance Strength
Reactive Power
27. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Considerations w/ strength level shoulder press exercises
Balance stability
Regress SL squat touchdown and SL romanian deadlift
Ladder Drills
28. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Leg Power
Total body strength
Regress/ progress seated stability ball military press
29. 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/ supine ball exercises
Considerations for seated cable row
Flexibility Strength
Core Stabilization
30. Two arm push press - Barbell clean
Progress ball back extension
Total body power
Flexibility Strength
Core Power
31. 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
Reactive Strength
Considerations for exercises in scapular plane
Considerations for total body stabilization exercises
Progression for proprioceptive modalities
32. Cable pushdown - Supine bench barbell triceps extension
Considerations for seated cable row
Considerations for landing
Considerations for total body stabilization exercises
Tricep Strength
33. 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 lat pull-down
Regress/ progress SL balance
Regress/progress standing cable row
Leg Power
34. allow shoulders to elevate
Regress/progress standing cable row
Total body power
Considerations w/ standing cable row
Regress/ progress SL dumbbell scaption
35. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Regress/ progress seated stability ball military press
Considerations w/ strength level shoulder press exercises
Chest Power
36. add rotation - (core strength)
Progress ball back extension
Back Power
Balance stability
Progression for proprioceptive modalities
37. 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
Flexibility Power
Regress/ progress SL barbell curl
Regress SL squat touchdown and SL romanian deadlift
Total body strength
38. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Regress/ progress SL dumbbell scaption
Leg Power
Cone drills
Considerations w/ lunges
39. add rotation - (core strength)
Leg Power
Progress ball crunch
Balance stability
Chest Power
40. Make sure head rests comfortably on ball? ? stress on cervical spine.
Chest Stabilization
Shoulder Strength
Considerations w/ supine ball exercises
Regress/ progress SL barbell curl
41. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations for seated cable row
Core Stabilization
Core Strength
Flexibility Power
42. Single-leg Dumbbell Scaption - Seated stability ball military press
Leg Stabilization
Shoulder Stabilization
Ladder Drills
Regress/ progress Supine ball dumbbell tricep extension
43. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Regress floor prone iso-ab
Considerations for ball dumbbell row
Flexibility Strength
44. O Regression - Two legs - Progression: Proprioceptive modalities
Progression for proprioceptive modalities
Reactive Stabilization
Regress/ progress SL barbell curl
Tricep Strength
45. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Considerations MB scoop toss and MB side oblique throw
Regress/ progress SL dumbbell curl
Regress/ progress SL barbell curl
Leg Strength
46. 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)
Leg Stabilization
Reactive Stabilization
Considerations for seated lat pull-down
Considerations for total body stabilization exercises
47. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Regress/ progress SL dumbbell curl
Back Stabilization
Regress/ progress SL barbell curl
Considerations for ball dumbbell row
48. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Progress ball crunch
Core Stabilization
Core Strength
Regress/ progress seated stability ball military press
49. 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 w/ supine ball exercises
Balance stability
Leg Stabilization
Regress/progress standing cable row
50. Medicine ball scoop toss - MB side oblique throw
Considerations w/ supine ball exercises
Considerations w/ back extension and cobra
Progress ball back extension
Shoulder Power