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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. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Reactive Strength
Regress/ pregress - Multiplanar step up to balance
Progress ball back extension
Considerations for ball dumbbell row
2. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Leg Strength
Regress/ progress Supine ball dumbbell tricep extension
Reactive Strength
Ladder Drills
3. Two arm MB chest pass - Rotating chest pass
Regress SL squat touchdown and SL romanian deadlift
Chest Power
Regress/ progress ball dumbbell row
Flexibility Power
4. add rotation - (core strength)
Back Stabilization
Progress ball back extension
Regress/ progress SL balance
Balance stability
5. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Leg Power
Flexibility Strength
Considerations for balance stabilization
Tricep stabilization
6. 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
Reactive Strength
Progress ball crunch
Considerations for exercises in scapular plane
7. O Regression - Two legs - Progression: Proprioceptive modalities
Back Power
Considerations for reactive strength exercises
Regress/ progress SL barbell curl
Regress/progress standing cable row
8. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Reactive Stabilization
Total body stabilization
Considerations for exercises in scapular plane
Progress ball back extension
9. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Flexibility Power
Regress/ progress seated stability ball military press
Regress/ progress prone ball dumbbell tricep extension
10. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Progress floor prone cobrao
Leg Power
Ladder Drills
11. Standing Cable row - Ball dumbbell row
Considerations for reactive strength exercises
Back Stabilization
Considerations w/ standing cable row
Regress/ progress seated stability ball military press
12. Ball dumbbell chest press - Push up
Back Strength
Chest Stabilization
Ladder Drills
Considerations w/ back extension and cobra
13. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Considerations for balance stabilization
Considerations MB scoop toss and MB side oblique throw
Considerations for exercises in scapular plane
Cone drills
14. Make sure head rests comfortably on ball? ? stress on cervical spine.
Flexibility Strength
Considerations for total body stabilization exercises
Consideration for tricep exercises
Considerations w/ supine ball exercises
15. 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
Bicep Stabilization
Regress/ pregress - Multiplanar step up to balance
Tricep stabilization
Regress/progress standing cable row
16. 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)
Chest Power
Considerations for total body stabilization exercises
Core Strength
Chest Stabilization
17. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Ladder Drills
Balance stability
Leg Power
Leg Stabilization
18. O Regression - On bench - Progression: Alt arms - One arm
Considerations w/ lunges
Balance Power
Regress/ progress Supine ball dumbbell tricep extension
Considerations MB scoop toss and MB side oblique throw
19. allow shoulders to elevate
Reactive Power
Flexibility Power
Progress ball crunch
Considerations w/ standing cable row
20. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Progress ball back extension
Regress floor prone iso-ab
Flexibility Power
21. 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.
Bicep Strength
Flexibility Stabilization
Reactive Power
22. Make sure head rests comfortably on ball? ? stress on cervical spine.
Flexibility Stabilization
Bicep Strength
Considerations w/ supine ball exercises
Considerations for reactive strength exercises
23. O Regression - Two legs - Progression: Proprioceptive modalities
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL barbell curl
Considerations w/ strength level shoulder press exercises
Considerations for seated cable row
24. Single-leg Dumbbell Scaption - Seated stability ball military press
Shoulder Stabilization
Total body stabilization
Flexibility Stabilization
Leg Stabilization
25. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Regress/ progress ball dumbbell row
Reactive Power
Considerations for total body stabilization exercises
Considerations for Ball MB pullover throw - woodchop throw.
26. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Considerations w/ supine ball exercises
Shoulder Power
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress seated stability ball military press
27. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Considerations for landing
Balance Power
Progression for proprioceptive modalities
Reactive Strength
28. Single leg dumbbell curl - Single leg barbell curl
Cone drills
Reactive Strength
Core Strength
Bicep Stabilization
29. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Back Power
Balance Strength
Considerations for seated cable row
Bicep Strength
30. Standing Cable row - Ball dumbbell row
Back Stabilization
Regress/ progress prone ball dumbbell tricep extension
Shoulder Stabilization
Considerations MB scoop toss and MB side oblique throw
31. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Reactive Power
Total body strength
Cone drills
Progress ball crunch
32. O Regression: Hand to... Knee - Shin - Foot
Flexibility Strength
Ladder Drills
Regress SL squat touchdown and SL romanian deadlift
Leg Stabilization
33. add rotation - (core strength)
Bicep Stabilization
Considerations for exercises in scapular plane
Regress/ progress SL barbell curl
Progress ball crunch
34. 5-10% BW
Considerations w/ barbell
Total body power
Progress floor prone cobrao
Weight of MB for Ball MB pullover throw
35. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Core Stabilization
Considerations for landing
Considerations for total body stabilization exercises
36. 1 leg - (core stabilization)
Back Power
Considerations for seated lat pull-down
Regress/ progress SL balance
Progress floor bridge
37. 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.
Leg Strength
Considerations for landing
Tricep Strength
Shoulder Stabilization
38. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Regress lunge to balance
Back Strength
Considerations MB scoop toss and MB side oblique throw
Consideration for tricep exercises
39. Seated dumbbell shoulder press - Seated shoulder press machine
Reactive Strength
Total body power
Shoulder Strength
Considerations for reactive strength exercises
40. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Chest Stabilization
Considerations for seated cable row
Core Strength
Bicep Stabilization
41. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Considerations for total body stabilization exercises
Reactive Stabilization
Considerations for reactive strength exercises
Considerations for Ball MB pullover throw - woodchop throw.
42. 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)
Considerations w/ lunges
Considerations for total body stabilization exercises
Progression for proprioceptive modalities
Shoulder Stabilization
43. Two arm push press - Barbell clean
Considerations for balance stabilization
Progress ball back extension
Total body power
Regress/ progress SL dumbbell scaption
44. Box step up
Considerations w/ barbell
Regress lunge to balance
Regress/ progress SL barbell curl
Tricep Strength
45. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Considerations w/ back extension and cobra
Tricep stabilization
Regress/ progress ball dumbbell row
Core Power
46. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Reactive Power
Balance stability
Considerations for seated cable row
Regress/ progress seated stability ball military press
47. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Regress/ progress ball squat
Considerations w/ barbell
Leg Strength
Balance stability
48. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Regress/ pregress - Multiplanar step up to balance
Considerations for balance stabilization
Regress/ progress seated stability ball military press
Considerations for reactive strength exercises
49. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ pregress - Multiplanar step up to balance
Regress/ progress prone ball dumbbell tricep extension
Balance Strength
50. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations for Ball MB pullover throw - woodchop throw.
Considerations MB scoop toss and MB side oblique throw
Cone drills
Considerations w/ barbell