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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. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Considerations for total body stabilization exercises
Regress floor prone iso-ab
Chest Strength
Considerations w/ supine ball exercises
2. Progress: 2 arm - 1 arm - alt arm
Regress/progress standing cable row
Progress floor prone cobrao
Regress floor prone iso-ab
Bicep Stabilization
3. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Considerations w/ lunges
Core Strength
Total body strength
4. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress/ pregress - Multiplanar step up to balance
Regress/ progress ball dumbbell row
Considerations for reactive strength exercises
Regress floor prone iso-ab
5. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Core Strength
Regress/ progress prone ball dumbbell tricep extension
Considerations for exercises in scapular plane
Considerations w/ barbell
6. Progress: 2 arm - 1 arm - alt arm
Chest Strength
Progress floor prone cobrao
Regress/ progress prone ball dumbbell tricep extension
Core Stabilization
7. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Total body power
Total body stabilization
Regress/ progress ball dumbbell row
Regress/ progress seated stability ball military press
8. 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/ progress ball squat
Considerations for stability ball millitary press
Balance Strength
Considerations for reactive strength exercises
9. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Regress/ progress seated stability ball military press
Considerations for seated lat pull-down
Regress/ pregress - Multiplanar step up to balance
Regress/ progress ball squat
10. O Regression: Hand to... Knee - Shin - Foot
Considerations for reactive strength exercises
Regress SL squat touchdown and SL romanian deadlift
Chest Strength
Considerations w/ standing cable row
11. 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 exercises in scapular plane
Total body strength
Considerations for ball dumbbell row
Bicep Strength
12. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Shoulder Strength
Considerations for exercises in scapular plane
Progress floor bridge
13. 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 dumbbell scaption
Regress/ progress prone ball dumbbell tricep extension
Considerations for balance stabilization
Considerations for Ball MB pullover throw - woodchop throw.
14. Single leg dumbbell curl - Single leg barbell curl
Bicep Strength
Considerations for ball dumbbell row
Back Strength
Bicep Stabilization
15. Squat Jump - Tuck Jump
Flexibility Strength
Leg Power
Balance Power
Total body power
16. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Considerations w/ back extension and cobra
Considerations w/ lunges
Consideration for tricep exercises
Progress ball back extension
17. w/ assistance
Regress/progress standing cable row
Regress/ progress SL balance
Considerations for total body stabilization exercises
Progress floor prone cobrao
18. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Leg Strength
Balance Power
Regress/progress standing cable row
Considerations for ball dumbbell row
19. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce
Reactive Strength
Core Power
Considerations MB scoop toss and MB side oblique throw
Core Strength
20. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Regress/ progress SL dumbbell curl
Flexibility Stabilization
Regress/ progress SL barbell curl
Tricep stabilization
21. Flat (on bench) dumbbell chest press- Barbell bench press
Chest Strength
Leg Stabilization
Regress/ progress ball dumbbell row
Shoulder Strength
22. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Reactive Strength
Considerations for seated cable row
Core Power
Considerations for reactive strength exercises
23. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Considerations for exercises in scapular plane
Progression for proprioceptive modalities
Progress ball back extension
Leg Strength
24. Two arm MB chest pass - Rotating chest pass
Considerations w/ back extension and cobra
Considerations w/ strength level shoulder press exercises
Chest Power
Progress ball crunch
25. 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
Leg Strength
Progression for proprioceptive modalities
Flexibility Stabilization
26. Box step up
Flexibility Power
Regress lunge to balance
Leg Stabilization
Considerations for landing
27. Ball MB pullover throw - Woodchop throw
Core Stabilization
Back Power
Progress ball crunch
Regress/progress standing cable row
28. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Core Strength
Reactive Power
Considerations for seated lat pull-down
Regress lunge to balance
29. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +
Considerations w/ back extension and cobra
Reactive Power
Considerations w/ lunges
Shoulder Strength
30. Ball dumbbell chest press - Push up
Regress lunge to balance
Considerations for Ball MB pullover throw - woodchop throw.
Back Stabilization
Chest Stabilization
31. Ball dumbbell chest press - Push up
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress SL balance
Considerations for landing
Chest Stabilization
32. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Progression for proprioceptive modalities
Flexibility Strength
Core Stabilization
Regress/progress standing cable row
33. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Shoulder Stabilization
Regress lunge to balance
Regress/ progress SL dumbbell curl
Chest Power
34. add rotation - (core strength)
Reactive Strength
Flexibility Stabilization
Progress ball crunch
Considerations w/ standing cable row
35. 5-10% BW
Considerations for landing
Weight of MB for Ball MB pullover throw
Back Power
Regress lunge to balance
36. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Flexibility Strength
Regress floor prone iso-ab
Regress/ pregress - Multiplanar step up to balance
Regress/ progress SL dumbbell curl
37. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Flexibility Power
Regress/ progress ball squat
Shoulder Stabilization
38. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Shoulder Stabilization
Tricep Strength
Regress/ progress SL dumbbell scaption
Considerations for exercises in scapular plane
39. 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
Tricep stabilization
Flexibility Strength
Considerations MB scoop toss and MB side oblique throw
Balance Power
40. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Leg Power
Regress/ progress ball dumbbell row
Flexibility Power
Chest Stabilization
41. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Cone drills
Considerations w/ lunges
Regress floor prone iso-ab
Chest Stabilization
42. Lunge to two-arm dumbbell press - Squat to two arm press
Tricep stabilization
Total body strength
Total body power
Considerations w/ back extension and cobra
43. dont hyper extend back
Considerations w/ back extension and cobra
Considerations for balance stabilization
Regress/ progress Supine ball dumbbell tricep extension
Balance stability
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)
Considerations for Ball MB pullover throw - woodchop throw.
Flexibility Power
Balance Strength
Progress floor prone cobrao
45. add rotation - (core strength)
Total body power
Consideration for tricep exercises
Considerations for exercises in scapular plane
Progress ball crunch
46. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Total body strength
Core Strength
Regress/progress standing cable row
Tricep Strength
47. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Regress/ progress ball squat
Considerations for ball dumbbell row
Leg Strength
Considerations for landing
48. 1 leg - (core stabilization)
Chest Power
Considerations w/ supine ball exercises
Balance stability
Progress floor bridge
49. 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
Considerations for exercises in scapular plane
Total body stabilization
Back Power
50. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Reactive Strength
Considerations for Ball MB pullover throw - woodchop throw.
Balance Strength