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