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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. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Consideration for tricep exercises
Regress/progress standing cable row
Back Stabilization
2. 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
Flexibility Stabilization
Regress/ progress ball squat
Regress SL squat touchdown and SL romanian deadlift
Chest Stabilization
3. Single-leg Dumbbell Scaption - Seated stability ball military press
Regress/ pregress - Multiplanar step up to balance
Tricep Strength
Shoulder Stabilization
Flexibility Power
4. 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 seated lat pull-down
Chest Stabilization
Flexibility Power
Considerations for exercises in scapular plane
5. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Back Strength
Shoulder Power
Tricep Strength
Core Power
6. 1 leg - (core stabilization)
Regress/ progress seated stability ball military press
Flexibility Power
Considerations for reactive strength exercises
Progress floor bridge
7. Medicine ball scoop toss - MB side oblique throw
Core Stabilization
Regress/ progress seated stability ball military press
Shoulder Power
Progression for proprioceptive modalities
8. O Regression - Two legs - Progression: Proprioceptive modalities
Considerations for ball dumbbell row
Regress/ progress SL barbell curl
Reactive Strength
Total body stabilization
9. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations w/ barbell
Considerations w/ standing cable row
Progress ball crunch
Considerations for ball dumbbell row
10. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Progress floor bridge
Considerations w/ lunges
Considerations w/ supine ball exercises
Core Power
11. add rotation - (core strength)
Considerations for balance stabilization
Total body strength
Tricep Strength
Progress ball crunch
12. 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
Consideration for tricep exercises
Flexibility Power
Progress floor bridge
Regress/ progress ball dumbbell row
13. Ball MB pullover throw - Woodchop throw
Progress ball crunch
Leg Power
Back Stabilization
Back Power
14. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Flexibility Stabilization
Cone drills
Considerations w/ lunges
Chest Power
15. Ball squat (chair height) - Multiplanar step up to balance:
Considerations for seated lat pull-down
Leg Stabilization
Shoulder Strength
Considerations for seated cable row
16. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Shoulder Strength
Progression for proprioceptive modalities
Leg Power
Back Power
17. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Progress ball crunch
Regress/ progress ball squat
Leg Power
Reactive Stabilization
18. Two arm push press - Barbell clean
Total body power
Bicep Stabilization
Considerations w/ strength level shoulder press exercises
Progress ball crunch
19. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Considerations MB scoop toss and MB side oblique throw
Back Power
Considerations for seated cable row
Regress/ progress seated stability ball military press
20. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Progress floor prone cobrao
Progress ball back extension
Regress/ progress ball squat
Considerations for landing
21. 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 w/ back extension and cobra
Considerations for reactive strength exercises
Progress floor bridge
Progression for proprioceptive modalities
22. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Leg Power
Ladder Drills
Considerations MB scoop toss and MB side oblique throw
Progress ball crunch
23. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Regress/ progress ball squat
Core Power
Reactive Stabilization
Considerations w/ barbell
24. Two arm MB chest pass - Rotating chest pass
Tricep stabilization
Chest Power
Back Stabilization
Regress/ progress seated stability ball military press
25. 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
Tricep Strength
Considerations for balance stabilization
Regress/progress standing cable row
Flexibility Strength
26. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Considerations for total body stabilization exercises
Considerations for seated cable row
Considerations for stability ball millitary press
Total body power
27. Two arm push press - Barbell clean
Weight of MB for Ball MB pullover throw
Total body power
Regress/ progress SL dumbbell curl
Bicep Stabilization
28. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Back Strength
Balance Strength
Progress ball crunch
Regress/ progress prone ball dumbbell tricep extension
29. 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
Regress/ progress SL dumbbell scaption
Regress/progress standing cable row
Chest Strength
Considerations for seated lat pull-down
30. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Shoulder Strength
Leg Power
Cone drills
31. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Regress/ progress SL balance
Total body stabilization
Cone drills
32. 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
Regress/ pregress - Multiplanar step up to balance
Considerations for seated cable row
Regress/ progress SL balance
Considerations for reactive strength exercises
33. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Flexibility Strength
Consideration for tricep exercises
Balance Power
Considerations w/ back extension and cobra
34. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Total body power
Considerations w/ supine ball exercises
Considerations w/ barbell
Considerations w/ strength level shoulder press exercises
35. w/ assistance
Regress/ progress SL balance
Bicep Stabilization
Balance Strength
Tricep Strength
36. Ball MB pullover throw - Woodchop throw
Core Power
Back Power
Total body stabilization
Progress floor bridge
37. 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
Shoulder Power
Chest Strength
Flexibility Strength
Leg Stabilization
38. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Considerations for ball dumbbell row
Considerations w/ strength level shoulder press exercises
Tricep stabilization
39. 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
Bicep Strength
Bicep Strength
Back Stabilization
40. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Progress ball back extension
Core Strength
Reactive Power
Balance stability
41. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Considerations for seated lat pull-down
Back Stabilization
Reactive Power
Leg Strength
42. 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
Balance Strength
Chest Stabilization
Considerations for stability ball millitary press
43. 5-10% BW
Weight of MB for Ball MB pullover throw
Ladder Drills
Regress/ pregress - Multiplanar step up to balance
Shoulder Power
44. allow shoulders to elevate
Reactive Stabilization
Considerations for exercises in scapular plane
Considerations w/ standing cable row
Progression for proprioceptive modalities
45. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Flexibility Power
Considerations w/ barbell
Chest Stabilization
Regress SL squat touchdown and SL romanian deadlift
46. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Total body strength
Progression for proprioceptive modalities
Considerations for balance stabilization
Regress/ progress ball dumbbell row
47. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Progress floor prone cobrao
Core Strength
Regress lunge to balance
Regress lunge to balance
48. Standing Cable row - Ball dumbbell row
Regress/ progress SL dumbbell curl
Back Stabilization
Considerations w/ standing cable row
Shoulder Power
49. Box step up
Regress lunge to balance
Regress/ progress prone ball dumbbell tricep extension
Considerations for balance stabilization
Total body strength
50. 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)
Considerations for stability ball millitary press
Regress/ progress SL barbell curl
Chest Strength
Chest Stabilization