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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:
Considerations for stability ball millitary press
Back Strength
Leg Stabilization
Balance stability
2. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Regress/progress standing cable row
Total body power
Regress/ progress SL dumbbell scaption
Progression for proprioceptive modalities
3. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Tricep stabilization
Back Stabilization
Total body strength
Considerations w/ standing cable row
4. Standing Cable row - Ball dumbbell row
Shoulder Power
Regress/ progress Supine ball dumbbell tricep extension
Back Stabilization
Regress floor prone iso-ab
5. Squat jump - Tuck jump - Butt kick - Power step up
Leg Power
Considerations for seated cable row
Reactive Strength
Back Stabilization
6. Two arm push press - Barbell clean
Back Power
Total body power
Tricep stabilization
Leg Power
7. Single leg dumbbell curl - Single leg barbell curl
Bicep Stabilization
Balance stability
Considerations for seated lat pull-down
Considerations for seated lat pull-down
8. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress SL barbell curl
Considerations MB scoop toss and MB side oblique throw
Regress/ progress Supine ball dumbbell tricep extension
Progress ball crunch
9. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Reactive Stabilization
Chest Strength
Considerations w/ standing cable row
Total body stabilization
10. Squat jump - Tuck jump - Butt kick - Power step up
Shoulder Power
Considerations for total body stabilization exercises
Leg Stabilization
Reactive Strength
11. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Progression for proprioceptive modalities
Regress/progress standing cable row
Regress/ progress prone ball dumbbell tricep extension
Regress/ progress SL barbell curl
12. 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
Bicep Strength
Regress/progress standing cable row
Regress floor prone iso-ab
13. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations for seated cable row
Reactive Power
Considerations MB scoop toss and MB side oblique throw
Considerations for exercises in scapular plane
14. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Considerations w/ supine ball exercises
Regress/ progress SL balance
Flexibility Strength
Core Stabilization
15. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Bicep Stabilization
Tricep stabilization
Progress ball back extension
16. Ball dumbbell chest press - Push up
Considerations w/ barbell
Bicep Stabilization
Tricep stabilization
Chest Stabilization
17. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Shoulder Power
Regress/ progress ball dumbbell row
Flexibility Stabilization
Tricep stabilization
18. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Regress SL squat touchdown and SL romanian deadlift
Considerations for stability ball millitary press
Regress lunge to balance
Considerations w/ lunges
19. allow shoulders to elevate
Core Stabilization
Considerations for ball dumbbell row
Considerations w/ standing cable row
Balance stability
20. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Considerations for ball dumbbell row
Regress/ progress SL dumbbell scaption
Considerations w/ strength level shoulder press exercises
Consideration for tricep exercises
21. Ball squat (chair height) - Multiplanar step up to balance:
Leg Stabilization
Balance Power
Reactive Power
Considerations for ball dumbbell row
22. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Cone drills
Shoulder Power
Regress/ progress SL balance
Considerations for seated cable row
23. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Chest Power
Regress/ progress SL balance
Considerations for balance stabilization
Regress floor prone iso-ab
24. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL dumbbell curl
Chest Strength
25. O Regression - Two legs - Progression: Proprioceptive modalities
Tricep stabilization
Back Strength
Regress/ progress SL barbell curl
Considerations for seated lat pull-down
26. 5-10% BW
Regress/ pregress - Multiplanar step up to balance
Reactive Power
Regress/ progress SL barbell curl
Weight of MB for Ball MB pullover throw
27. Box step up
Shoulder Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for exercises in scapular plane
Regress lunge to balance
28. 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 Ball MB pullover throw - woodchop throw.
Considerations for reactive strength exercises
Progress ball back extension
Shoulder Power
29. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Regress/progress standing cable row
Regress lunge to balance
Leg Strength
Considerations for Ball MB pullover throw - woodchop throw.
30. Seated Cable row - Seated lat pull-down
Back Strength
Shoulder Strength
Reactive Power
Weight of MB for Ball MB pullover throw
31. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Flexibility Strength
Shoulder Power
Tricep Strength
Considerations w/ lunges
32. Standing Cable row - Ball dumbbell row
Back Stabilization
Flexibility Power
Cone drills
Tricep Strength
33. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Progress floor bridge
Regress floor prone iso-ab
Leg Stabilization
Regress/ progress ball dumbbell row
34. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Chest Strength
Weight of MB for Ball MB pullover throw
Considerations w/ back extension and cobra
Tricep stabilization
35. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations for balance stabilization
Core Stabilization
Core Stabilization
Back Power
36. Seated two arm dumbbell biceps curl - Biceps curl machine
Progress floor bridge
Regress/ progress prone ball dumbbell tricep extension
Balance Power
Bicep Strength
37. 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 landing
Tricep Strength
Considerations for exercises in scapular plane
Considerations MB scoop toss and MB side oblique throw
38. 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)
Leg Stabilization
Flexibility Power
Considerations for stability ball millitary press
Progress ball back extension
39. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Regress/ pregress - Multiplanar step up to balance
Considerations for ball dumbbell row
Regress/ progress seated stability ball military press
Back Strength
40. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations for ball dumbbell row
Core Strength
Regress floor prone iso-ab
Reactive Strength
41. Make sure head rests comfortably on ball? ? stress on cervical spine.
Reactive Stabilization
Considerations w/ supine ball exercises
Considerations w/ back extension and cobra
Regress/ progress SL balance
42. w/ assistance
Regress/ progress SL balance
Considerations for landing
Core Stabilization
Consideration for tricep exercises
43. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Considerations w/ barbell
Leg Power
Balance Power
Consideration for tricep exercises
44. add rotation - (core strength)
Core Strength
Leg Stabilization
Progress ball back extension
Regress SL squat touchdown and SL romanian deadlift
45. Seated dumbbell shoulder press - Seated shoulder press machine
Considerations for seated cable row
Shoulder Strength
Shoulder Stabilization
Ladder Drills
46. Ball MB pullover throw - Woodchop throw
Back Power
Considerations for stability ball millitary press
Considerations w/ back extension and cobra
Regress/ progress seated stability ball military press
47. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Considerations for seated lat pull-down
Considerations w/ back extension and cobra
Progression for proprioceptive modalities
48. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Considerations for seated cable row
Considerations w/ back extension and cobra
Regress/ progress SL dumbbell curl
Regress/ progress seated stability ball military press
49. Two arm push press - Barbell clean
Considerations for balance stabilization
Total body power
Reactive Stabilization
Considerations MB scoop toss and MB side oblique throw
50. 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/ lunges
Considerations for Ball MB pullover throw - woodchop throw.
Core Power
Regress lunge to balance