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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. 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
Considerations for landing
Bicep Strength
Balance Strength
2. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Considerations for balance stabilization
Considerations for seated cable row
Considerations w/ barbell
Chest Stabilization
3. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Chest Stabilization
Considerations MB scoop toss and MB side oblique throw
Shoulder Strength
Considerations for landing
4. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Leg Stabilization
Core Stabilization
Regress/ progress SL dumbbell scaption
Reactive Stabilization
5. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ progress seated stability ball military press
Progress floor prone cobrao
Regress/progress standing cable row
Considerations w/ barbell
6. 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
Regress lunge to balance
Considerations for ball dumbbell row
Consideration for tricep exercises
Considerations w/ back extension and cobra
7. Squat jump - Tuck jump - Butt kick - Power step up
Reactive Strength
Regress/ progress SL barbell curl
Regress/ progress Supine ball dumbbell tricep extension
Considerations w/ strength level shoulder press exercises
8. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Back Power
Leg Strength
Regress/progress standing cable row
Regress/ progress ball squat
9. 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
Progress ball back extension
Flexibility Power
Considerations for exercises in scapular plane
Core Strength
10. 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 reactive strength exercises
Tricep Strength
Back Strength
Regress/ progress SL dumbbell scaption
11. add rotation - (core strength)
Leg Power
Ladder Drills
Progress ball crunch
Considerations for landing
12. Ball squat (chair height) - Multiplanar step up to balance:
Regress/progress standing cable row
Leg Stabilization
Tricep Strength
Regress/ progress ball squat
13. 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 SL squat touchdown and SL romanian deadlift
Flexibility Power
Regress/ progress SL dumbbell scaption
Regress/ progress prone ball dumbbell tricep extension
14. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Regress SL squat touchdown and SL romanian deadlift
Regress/ pregress - Multiplanar step up to balance
Considerations for landing
15. Medicine ball scoop toss - MB side oblique throw
Total body stabilization
Leg Power
Regress/ progress ball squat
Shoulder Power
16. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Bicep Strength
Ladder Drills
Progress ball crunch
17. 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)
Weight of MB for Ball MB pullover throw
Considerations for stability ball millitary press
Progress floor bridge
Cone drills
18. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations w/ standing cable row
Back Stabilization
Progress ball crunch
Considerations for seated cable row
19. Single-leg Dumbbell Scaption - Seated stability ball military press
Considerations w/ standing cable row
Consideration for tricep exercises
Regress floor prone iso-ab
Shoulder Stabilization
20. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Weight of MB for Ball MB pullover throw
Progress floor bridge
Regress/ progress ball squat
21. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Weight of MB for Ball MB pullover throw
Balance Power
Considerations w/ standing cable row
Reactive Stabilization
22. O Regression - Two legs - Progression: Proprioceptive modalities
Considerations w/ back extension and cobra
Back Power
Regress/ progress SL barbell curl
Considerations for seated cable row
23. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations w/ lunges
Considerations for landing
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress ball dumbbell row
24. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell scaption
Considerations for ball dumbbell row
Regress/ progress SL dumbbell curl
Total body power
25. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Chest Strength
Considerations w/ barbell
Considerations for total body stabilization exercises
Balance Strength
26. 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 w/ strength level shoulder press exercises
Flexibility Stabilization
Considerations for stability ball millitary press
Total body power
27. Seated Cable row - Seated lat pull-down
Balance Power
Back Strength
Tricep Strength
Regress/ progress ball squat
28. Flat (on bench) dumbbell chest press- Barbell bench press
Considerations for landing
Chest Strength
Considerations w/ standing cable row
Progress floor prone cobrao
29. O Regression - On bench - Progression: Alt arms - One arm
Considerations for exercises in scapular plane
Regress/ progress Supine ball dumbbell tricep extension
Back Stabilization
Regress/progress standing cable row
30. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Tricep stabilization
Considerations w/ strength level shoulder press exercises
Considerations for ball dumbbell row
Chest Strength
31. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations for exercises in scapular plane
Considerations for ball dumbbell row
Regress/ progress ball squat
Core Power
32. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Tricep Strength
Regress/ progress Supine ball dumbbell tricep extension
Total body strength
Reactive Stabilization
33. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Ladder Drills
Regress floor prone iso-ab
Considerations w/ strength level shoulder press exercises
Tricep stabilization
34. 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 w/ barbell
Flexibility Stabilization
Chest Stabilization
Regress/ progress Supine ball dumbbell tricep extension
35. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations for ball dumbbell row
Regress/ progress SL dumbbell curl
Regress/ progress prone ball dumbbell tricep extension
Tricep Strength
36. Two arm push press - Barbell clean
Ladder Drills
Total body power
Regress SL squat touchdown and SL romanian deadlift
Balance stability
37. add rotation - (core strength)
Tricep Strength
Considerations for ball dumbbell row
Progress ball back extension
Leg Power
38. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Balance Power
Regress lunge to balance
Regress/ pregress - Multiplanar step up to balance
Regress/ progress seated stability ball military press
39. 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 balance stabilization
Shoulder Power
Total body stabilization
Considerations for total body stabilization exercises
40. Single leg dumbbell curl - Single leg barbell curl
Considerations MB scoop toss and MB side oblique throw
Balance Power
Bicep Stabilization
Leg Strength
41. add rotation - (core strength)
Ladder Drills
Shoulder Power
Progress ball back extension
Regress floor prone iso-ab
42. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Flexibility Stabilization
Regress lunge to balance
Regress/ progress SL dumbbell scaption
Regress/ progress prone ball dumbbell tricep extension
43. Seated two arm dumbbell biceps curl - Biceps curl machine
Leg Stabilization
Bicep Strength
Reactive Strength
Back Strength
44. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Flexibility Strength
Regress/ progress seated stability ball military press
Cone drills
Regress lunge to balance
45. 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
Flexibility Strength
Considerations w/ standing cable row
Shoulder Strength
Ladder Drills
46. 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
Progress ball crunch
Regress/ progress SL dumbbell curl
Bicep Stabilization
Flexibility Strength
47. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Chest Stabilization
Back Power
Balance Power
Regress/ progress Supine ball dumbbell tricep extension
48. Seated Cable row - Seated lat pull-down
Considerations for seated lat pull-down
Regress/ progress prone ball dumbbell tricep extension
Considerations for balance stabilization
Back Strength
49. 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)
Progress floor bridge
Progress floor prone cobrao
Considerations for stability ball millitary press
Regress floor prone iso-ab
50. 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.
Considerations w/ supine ball exercises
Regress/ progress prone ball dumbbell tricep extension
Considerations for landing
Balance stability