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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. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ lunges
Balance Strength
Considerations MB scoop toss and MB side oblique throw
Core Strength
2. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations w/ strength level shoulder press exercises
Considerations for balance stabilization
Considerations w/ back extension and cobra
Considerations w/ standing cable row
3. O Regression - On bench - Progression: Alt arms - One arm
Considerations for stability ball millitary press
Progress floor prone cobrao
Regress/ progress Supine ball dumbbell tricep extension
Core Stabilization
4. Make sure head rests comfortably on ball? ? stress on cervical spine.
Flexibility Stabilization
Shoulder Stabilization
Considerations w/ supine ball exercises
Considerations for stability ball millitary press
5. 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
Consideration for tricep exercises
Chest Strength
Shoulder Stabilization
Regress/progress standing cable row
6. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations for seated lat pull-down
Regress/ progress ball squat
Total body strength
Regress/ pregress - Multiplanar step up to balance
7. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ barbell
Reactive Stabilization
Regress/ progress Supine ball dumbbell tricep extension
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
Shoulder Power
Considerations MB scoop toss and MB side oblique throw
Flexibility Strength
9. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Progress floor prone cobrao
Chest Strength
Progress ball back extension
Tricep stabilization
10. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Shoulder Strength
Progression for proprioceptive modalities
Chest Strength
Back Strength
11. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Cone drills
Core Strength
Weight of MB for Ball MB pullover throw
Regress/ progress Supine ball dumbbell tricep extension
12. 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 ball dumbbell row
Balance Strength
Progress floor prone cobrao
Bicep Strength
13. Progress: 2 arm - 1 arm - alt arm
Leg Power
Regress/ progress SL barbell curl
Considerations for landing
Progress floor prone cobrao
14. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Considerations for total body stabilization exercises
Balance Power
Shoulder Power
Considerations w/ strength level shoulder press exercises
15. dont hyper extend back
Considerations for total body stabilization exercises
Progress floor prone cobrao
Considerations w/ back extension and cobra
Regress/ progress SL balance
16. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Balance stability
Total body power
Regress floor prone iso-ab
Leg Power
17. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Regress floor prone iso-ab
Regress/ progress SL balance
Consideration for tricep exercises
Reactive Power
18. Box step up
Regress lunge to balance
Considerations for landing
Balance Power
Flexibility Strength
19. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Shoulder Stabilization
Chest Stabilization
Balance Strength
Balance stability
20. 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
Progress ball back extension
Considerations for reactive strength exercises
Total body strength
Back Strength
21. Two arm MB chest pass - Rotating chest pass
Chest Power
Leg Stabilization
Consideration for tricep exercises
Regress/ progress Supine ball dumbbell tricep extension
22. Ball MB pullover throw - Woodchop throw
Back Power
Flexibility Strength
Cone drills
Considerations for seated cable row
23. May need to hold stability ball for some people- allow head forward (keep cervical spine neutral) or back arch. - Shoulders externally rotated w/ scapula in retracted and depressed position. ( Shoulder stabilization lvl)
Cone drills
Total body strength
Core Strength
Considerations for stability ball millitary press
24. Seated two arm dumbbell biceps curl - Biceps curl machine
Regress/ progress SL dumbbell scaption
Regress/ progress SL barbell curl
Bicep Strength
Regress/ progress prone ball dumbbell tricep extension
25. O Regression - Two legs - Progression: Proprioceptive modalities
Reactive Power
Regress/ progress prone ball dumbbell tricep extension
Chest Stabilization
Regress/ progress SL barbell curl
26. 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
Chest Power
Regress/progress standing cable row
Chest Stabilization
Reactive Stabilization
27. 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 floor prone iso-ab
Chest Power
Core Stabilization
28. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for seated cable row
Balance Power
Core Stabilization
Total body stabilization
29. add rotation - (core strength)
Progression for proprioceptive modalities
Reactive Stabilization
Progress ball back extension
Considerations for balance stabilization
30. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Shoulder Power
Considerations MB scoop toss and MB side oblique throw
Cone drills
Bicep Stabilization
31. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Regress/ pregress - Multiplanar step up to balance
Chest Stabilization
Progress ball crunch
Back Strength
32. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for ball dumbbell row
Considerations for balance stabilization
Considerations for stability ball millitary press
Regress/ progress SL dumbbell curl
33. Squat jump - Tuck jump - Butt kick - Power step up
Tricep stabilization
Reactive Strength
Chest Strength
Regress/progress standing cable row
34. add rotation - (core strength)
Reactive Power
Progress ball crunch
Flexibility Stabilization
Regress/ progress ball dumbbell row
35. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Considerations for stability ball millitary press
Considerations for Ball MB pullover throw - woodchop throw.
Flexibility Stabilization
36. 5-10% BW
Regress SL squat touchdown and SL romanian deadlift
Core Strength
Bicep Stabilization
Weight of MB for Ball MB pullover throw
37. Make sure head rests comfortably on ball? ? stress on cervical spine.
Regress floor prone iso-ab
Considerations w/ lunges
Flexibility Power
Considerations w/ supine ball exercises
38. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Shoulder Power
Leg Power
Progress ball crunch
Core Strength
39. 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 Stabilization
Considerations for reactive strength exercises
Core Power
Back Stabilization
40. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Chest Power
Reactive Strength
Progress ball crunch
Regress/ progress ball dumbbell row
41. Single leg dumbbell curl - Single leg barbell curl
Progress ball back extension
Progress floor bridge
Bicep Stabilization
Total body stabilization
42. O Regression - On bench - Progression: Alt arms - One arm
Regress/progress standing cable row
Regress/ progress Supine ball dumbbell tricep extension
Considerations for seated cable row
Bicep Stabilization
43. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Considerations w/ standing cable row
Progress floor bridge
Chest Power
44. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Considerations w/ supine ball exercises
Back Stabilization
Total body strength
Core Power
45. O Regression: Hand to... Knee - Shin - Foot
Regress SL squat touchdown and SL romanian deadlift
Progress floor prone cobrao
Considerations for ball dumbbell row
Considerations for exercises in scapular plane
46. Cable pushdown - Supine bench barbell triceps extension
Considerations w/ back extension and cobra
Considerations w/ barbell
Tricep Strength
Considerations MB scoop toss and MB side oblique throw
47. Seated Cable row - Seated lat pull-down
Bicep Stabilization
Considerations for stability ball millitary press
Back Strength
Considerations for landing
48. Single-leg Dumbbell Scaption - Seated stability ball military press
Regress/ progress ball dumbbell row
Considerations w/ strength level shoulder press exercises
Shoulder Stabilization
Bicep Strength
49. allow shoulders to elevate
Progress ball back extension
Considerations w/ standing cable row
Regress floor prone iso-ab
Regress/ progress SL dumbbell scaption
50. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Leg Stabilization
Flexibility Stabilization
Considerations w/ supine ball exercises
Regress/ progress ball squat
Can you answer 50 questions in 15 minutes?
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