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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. Two arm MB chest pass - Rotating chest pass
Progress floor bridge
Reactive Strength
Considerations MB scoop toss and MB side oblique throw
Chest Power
2. 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 Stabilization
Flexibility Strength
Bicep Strength
Core Power
3. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Leg Stabilization
Back Strength
Balance Strength
Total body stabilization
4. Two arm MB chest pass - Rotating chest pass
Regress/ progress SL barbell curl
Chest Power
Progress floor bridge
Regress/ progress prone ball dumbbell tricep extension
5. 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.
Regress/ progress ball squat
Chest Strength
Considerations for landing
Bicep Strength
6. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Ladder Drills
Considerations for seated cable row
Regress SL squat touchdown and SL romanian deadlift
Considerations MB scoop toss and MB side oblique throw
7. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Flexibility Power
Considerations w/ back extension and cobra
Chest Stabilization
Considerations w/ lunges
8. Squat jump - Tuck jump - Butt kick - Power step up
Shoulder Stabilization
Reactive Strength
Regress/ progress seated stability ball military press
Regress/ progress SL barbell curl
9. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Core Stabilization
Total body stabilization
Bicep Strength
Shoulder Strength
10. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Flexibility Stabilization
Shoulder Strength
Considerations w/ lunges
Regress/ progress ball squat
11. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Considerations MB scoop toss and MB side oblique throw
Cone drills
Considerations for landing
Regress/ progress prone ball dumbbell tricep extension
12. Squat Jump - Tuck Jump
Regress/ progress ball squat
Leg Power
Balance Strength
Regress/ progress SL barbell curl
13. Make sure head rests comfortably on ball? ? stress on cervical spine.
Shoulder Strength
Considerations w/ lunges
Considerations w/ supine ball exercises
Progress ball back extension
14. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Back Power
Considerations for total body stabilization exercises
Considerations MB scoop toss and MB side oblique throw
Progression for proprioceptive modalities
15. 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)
Regress/ progress seated stability ball military press
Considerations MB scoop toss and MB side oblique throw
Considerations for total body stabilization exercises
Considerations w/ lunges
16. Single leg dumbbell curl - Single leg barbell curl
Balance Power
Considerations for Ball MB pullover throw - woodchop throw.
Bicep Stabilization
Reactive Stabilization
17. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Flexibility Power
Reactive Power
Regress/ progress ball dumbbell row
Tricep Strength
18. 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
Considerations for exercises in scapular plane
Regress/ progress SL dumbbell curl
Considerations for balance stabilization
19. 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
Ladder Drills
Regress/ progress SL dumbbell curl
Flexibility Strength
Regress/ pregress - Multiplanar step up to balance
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
Considerations for reactive strength exercises
Regress/ progress ball squat
Progress ball crunch
Regress/ progress SL balance
21. add rotation - (core strength)
Considerations for seated lat pull-down
Considerations MB scoop toss and MB side oblique throw
Progress ball back extension
Considerations w/ standing cable row
22. 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
Shoulder Power
Regress/progress standing cable row
Considerations w/ supine ball exercises
23. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Cone drills
Core Stabilization
Regress SL squat touchdown and SL romanian deadlift
Regress/progress standing cable row
24. Seated Cable row - Seated lat pull-down
Back Strength
Flexibility Strength
Back Stabilization
Regress/ progress Supine ball dumbbell tricep extension
25. 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 total body stabilization exercises
Regress/ progress seated stability ball military press
Considerations for exercises in scapular plane
Regress/progress standing cable row
26. 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)
Regress/ progress seated stability ball military press
Considerations for stability ball millitary press
Considerations w/ strength level shoulder press exercises
Considerations w/ back extension and cobra
27. O Regression - On bench - Progression: Alt arms - One arm
Progress ball back extension
Leg Power
Regress/ progress Supine ball dumbbell tricep extension
Back Power
28. Squat jump - Tuck jump - Butt kick - Power step up
Considerations w/ lunges
Reactive Strength
Bicep Strength
Cone drills
29. Seated two arm dumbbell biceps curl - Biceps curl machine
Balance stability
Considerations for reactive strength exercises
Bicep Strength
Total body stabilization
30. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Regress/ progress SL balance
Chest Strength
Considerations w/ standing cable row
Core Strength
31. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Bicep Stabilization
Reactive Power
Considerations w/ lunges
Considerations for ball dumbbell row
32. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Flexibility Strength
Chest Stabilization
Flexibility Strength
Considerations w/ barbell
33. Ball MB pullover throw - Woodchop throw
Regress/ progress ball dumbbell row
Considerations for ball dumbbell row
Back Power
Shoulder Power
34. Single-leg Dumbbell Scaption - Seated stability ball military press
Chest Stabilization
Progression for proprioceptive modalities
Back Stabilization
Shoulder Stabilization
35. Standing Cable row - Ball dumbbell row
Chest Power
Considerations for ball dumbbell row
Back Stabilization
Tricep Strength
36. Box step up
Regress lunge to balance
Regress/ pregress - Multiplanar step up to balance
Back Strength
Progress floor bridge
37. Ball dumbbell chest press - Push up
Considerations for stability ball millitary press
Chest Stabilization
Considerations for seated cable row
Consideration for tricep exercises
38. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Considerations for stability ball millitary press
Chest Power
Total body power
39. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Core Power
Regress/ pregress - Multiplanar step up to balance
Total body power
Back Power
40. 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 MB scoop toss and MB side oblique throw
Considerations for total body stabilization exercises
Reactive Strength
Regress/ progress SL barbell curl
41. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Shoulder Power
Cone drills
Considerations for seated lat pull-down
Tricep Strength
42. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Considerations for seated cable row
Cone drills
Consideration for tricep exercises
Considerations w/ barbell
43. 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
Flexibility Strength
Regress/progress standing cable row
Considerations w/ lunges
44. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Bicep Stabilization
Balance Strength
Reactive Strength
Flexibility Stabilization
45. allow shoulders to elevate
Regress/ progress SL balance
Considerations w/ standing cable row
Considerations w/ barbell
Chest Power
46. Flat (on bench) dumbbell chest press- Barbell bench press
Back Stabilization
Total body strength
Total body stabilization
Chest Strength
47. 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 Power
Weight of MB for Ball MB pullover throw
Shoulder Strength
Consideration for tricep exercises
48. 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 SL barbell curl
Considerations for landing
Regress/ progress SL dumbbell scaption
Shoulder Stabilization
49. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Considerations MB scoop toss and MB side oblique throw
Considerations for reactive strength exercises
Considerations w/ lunges
Regress/ progress prone ball dumbbell tricep extension
50. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Total body strength
Considerations for landing
Shoulder Power
Total body stabilization