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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. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Weight of MB for Ball MB pullover throw
Considerations w/ lunges
Total body power
Considerations for Ball MB pullover throw - woodchop throw.
2. add rotation - (core strength)
Bicep Stabilization
Total body stabilization
Progress ball back extension
Progress floor prone cobrao
3. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Considerations for reactive strength exercises
Regress/ progress ball squat
Considerations for seated lat pull-down
Regress/ progress SL dumbbell curl
4. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Bicep Stabilization
Total body stabilization
Regress/ pregress - Multiplanar step up to balance
Considerations for exercises in scapular plane
5. add rotation - (core strength)
Chest Strength
Considerations w/ back extension and cobra
Progress ball crunch
Considerations for seated cable row
6. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations w/ supine ball exercises
Regress/ progress SL barbell curl
Regress/ progress ball dumbbell row
Regress/ pregress - Multiplanar step up to balance
7. 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
Regress lunge to balance
Shoulder Stabilization
Considerations for exercises in scapular plane
Flexibility Strength
8. Standing Cable row - Ball dumbbell row
Progress floor bridge
Back Stabilization
Chest Stabilization
Regress/ progress SL dumbbell curl
9. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress/ progress ball dumbbell row
Core Stabilization
Regress/ progress ball squat
Flexibility Power
10. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)
Progress ball back extension
Balance Strength
Regress/ progress Supine ball dumbbell tricep extension
Considerations for stability ball millitary press
11. w/ assistance
Total body power
Regress/ progress prone ball dumbbell tricep extension
Considerations w/ strength level shoulder press exercises
Regress/ progress SL balance
12. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Considerations for seated cable row
Progression for proprioceptive modalities
Considerations for stability ball millitary press
Regress/ progress seated stability ball military press
13. Flat (on bench) dumbbell chest press- Barbell bench press
Progress ball crunch
Leg Strength
Chest Strength
Balance Strength
14. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Balance stability
Tricep Strength
Regress/ pregress - Multiplanar step up to balance
15. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Progress ball back extension
Core Strength
Regress/progress standing cable row
Balance Power
16. 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 w/ strength level shoulder press exercises
Consideration for tricep exercises
Total body strength
17. 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
Progress ball crunch
Flexibility Stabilization
Regress SL squat touchdown and SL romanian deadlift
18. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Consideration for tricep exercises
Considerations for exercises in scapular plane
Regress/ progress ball dumbbell row
Considerations for seated lat pull-down
19. 1 leg - (core stabilization)
Progress floor prone cobrao
Considerations MB scoop toss and MB side oblique throw
Considerations for stability ball millitary press
Progress floor bridge
20. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Regress/ progress ball dumbbell row
Considerations w/ lunges
Flexibility Power
21. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Back Strength
Considerations for reactive strength exercises
Tricep stabilization
Bicep Strength
22. 5-10% BW
Regress/ progress ball dumbbell row
Considerations for stability ball millitary press
Weight of MB for Ball MB pullover throw
Regress/ progress SL dumbbell scaption
23. Two arm push press - Barbell clean
Total body power
Total body strength
Regress/ progress ball dumbbell row
Considerations for balance stabilization
24. Single-leg Dumbbell Scaption - Seated stability ball military press
Bicep Stabilization
Regress/ progress SL barbell curl
Bicep Strength
Shoulder Stabilization
25. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Flexibility Strength
Total body strength
Balance Power
Balance stability
26. Ball MB pullover throw - Woodchop throw
Considerations for total body stabilization exercises
Core Power
Considerations for exercises in scapular plane
Back Power
27. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Regress/ progress SL dumbbell scaption
Considerations for seated lat pull-down
Shoulder Stabilization
Reactive Stabilization
28. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/ progress prone ball dumbbell tricep extension
Chest Power
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress SL barbell curl
29. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Cone drills
Shoulder Stabilization
Balance Strength
Considerations for ball dumbbell row
30. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Bicep Stabilization
Flexibility Stabilization
Considerations w/ standing cable row
Considerations w/ strength level shoulder press exercises
31. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance Power
Regress/ progress ball dumbbell row
Flexibility Strength
Chest Power
32. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Shoulder Stabilization
Considerations for stability ball millitary press
Bicep Stabilization
33. 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)
Weight of MB for Ball MB pullover throw
Leg Strength
Considerations for total body stabilization exercises
Regress/ progress seated stability ball military press
34. 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
Ladder Drills
Regress/ progress Supine ball dumbbell tricep extension
Regress/progress standing cable row
Regress/ progress prone ball dumbbell tricep extension
35. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Considerations w/ supine ball exercises
Bicep Strength
Reactive Stabilization
Considerations w/ lunges
36. 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
Tricep stabilization
Regress/ pregress - Multiplanar step up to balance
Core Strength
Considerations for exercises in scapular plane
37. Make sure head rests comfortably on ball? ? stress on cervical spine.
Total body strength
Considerations w/ supine ball exercises
Tricep stabilization
Chest Power
38. Two arm push press - Barbell clean
Regress/ pregress - Multiplanar step up to balance
Regress/ progress Supine ball dumbbell tricep extension
Progress floor prone cobrao
Total body power
39. Two arm MB chest pass - Rotating chest pass
Total body strength
Back Strength
Chest Power
Considerations for total body stabilization exercises
40. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Balance Power
Core Stabilization
Considerations for ball dumbbell row
Progress floor bridge
41. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Considerations w/ lunges
Tricep stabilization
Regress/ progress SL barbell curl
Total body stabilization
42. O Regression - Two legs - Progression: Proprioceptive modalities
Progression for proprioceptive modalities
Considerations w/ standing cable row
Regress/ progress SL barbell curl
Regress/ progress Supine ball dumbbell tricep extension
43. 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 for landing
Chest Strength
Leg Power
Shoulder Power
44. dont hyper extend back
Considerations w/ back extension and cobra
Reactive Power
Considerations for ball dumbbell row
Considerations for seated cable row
45. 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 balance stabilization
Ladder Drills
Considerations for exercises in scapular plane
Total body stabilization
46. Seated Cable row - Seated lat pull-down
Reactive Stabilization
Progress floor bridge
Considerations w/ barbell
Back Strength
47. Medicine ball scoop toss - MB side oblique throw
Back Stabilization
Shoulder Power
Considerations MB scoop toss and MB side oblique throw
Ladder Drills
48. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Regress/ progress SL dumbbell curl
Cone drills
Back Stabilization
49. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Considerations w/ back extension and cobra
Shoulder Power
Considerations for Ball MB pullover throw - woodchop throw.
Considerations for balance stabilization
50. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progress floor prone cobrao
Bicep Strength
Considerations w/ back extension and cobra
Progression for proprioceptive modalities