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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. Cable pushdown - Supine bench barbell triceps extension
Tricep Strength
Flexibility Stabilization
Chest Power
Flexibility Strength
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 SL dumbbell scaption
Regress/ progress Supine ball dumbbell tricep extension
Progress ball back extension
Considerations w/ lunges
3. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).
Progress floor bridge
Considerations w/ strength level shoulder press exercises
Regress/ progress seated stability ball military press
Cone drills
4. O Regression - On bench - Progression: Alt arms - One arm
Regress/ progress Supine ball dumbbell tricep extension
Shoulder Power
Cone drills
Regress/ progress SL barbell curl
5. Progress: 2 arm - 1 arm - alt arm
Progress floor prone cobrao
Regress/progress standing cable row
Progress ball back extension
Leg Power
6. Ball dumbbell chest press - Push up
Reactive Stabilization
Chest Stabilization
Chest Power
Balance Strength
7. 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 for total body stabilization exercises
Considerations for balance stabilization
Regress/ progress ball squat
Balance Power
8. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations for exercises in scapular plane
Bicep Strength
Core Power
Regress/ progress ball dumbbell row
9. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Back Power
Progression for proprioceptive modalities
Considerations for Ball MB pullover throw - woodchop throw.
Regress/ progress SL barbell curl
10. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Reactive Stabilization
Shoulder Strength
Core Power
Tricep stabilization
11. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Regress floor prone iso-ab
Regress/ progress SL barbell curl
Regress/ progress seated stability ball military press
Core Stabilization
12. Box step up
Back Power
Considerations for stability ball millitary press
Regress lunge to balance
Tricep stabilization
13. 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)
Progress floor bridge
Considerations for stability ball millitary press
Considerations for seated cable row
Progression for proprioceptive modalities
14. 1 leg - (core stabilization)
Regress/ progress Supine ball dumbbell tricep extension
Regress/ progress SL dumbbell scaption
Regress/ progress SL dumbbell curl
Progress floor bridge
15. add rotation - (core strength)
Regress/ progress SL balance
Shoulder Stabilization
Considerations MB scoop toss and MB side oblique throw
Progress ball back extension
16. Two arm push press - Barbell clean
Total body stabilization
Total body power
Regress/ progress ball dumbbell row
Progression for proprioceptive modalities
17. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Regress/ pregress - Multiplanar step up to balance
Leg Stabilization
Considerations for exercises in scapular plane
Core Strength
18. O Regression - Standing w/ cable - Progression: Alt arms - Single arm
Regress/ progress prone ball dumbbell tricep extension
Considerations MB scoop toss and MB side oblique throw
Chest Power
Reactive Strength
19. Medicine ball scoop toss - MB side oblique throw
Total body power
Considerations w/ barbell
Shoulder Power
Regress SL squat touchdown and SL romanian deadlift
20. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Considerations for reactive strength exercises
Chest Power
Progress floor prone cobrao
Leg Strength
21. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Core Stabilization
Progress floor bridge
Regress floor prone iso-ab
Regress/ progress ball squat
22. 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
Considerations for balance stabilization
Considerations for stability ball millitary press
Shoulder Power
23. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle
Progress ball crunch
Balance stability
Ladder Drills
Chest Stabilization
24. O Regression - Two legs - Progression: Proprioceptive modalities
Bicep Strength
Considerations w/ standing cable row
Regress/ progress SL barbell curl
Reactive Power
25. 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 for total body stabilization exercises
Back Power
Progress floor prone cobrao
Progress ball back extension
26. Seated Cable row - Seated lat pull-down
Regress/ pregress - Multiplanar step up to balance
Ladder Drills
Back Strength
Back Power
27. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Reactive Power
Considerations for stability ball millitary press
Core Strength
Leg Strength
28. Make sure head rests comfortably on ball? ? stress on cervical spine.
Flexibility Strength
Considerations w/ supine ball exercises
Considerations for reactive strength exercises
Total body stabilization
29. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Regress/ progress Supine ball dumbbell tricep extension
Considerations for balance stabilization
Considerations for exercises in scapular plane
Progress ball back extension
30. Single leg dumbbell curl - Single leg barbell curl
Chest Strength
Considerations w/ strength level shoulder press exercises
Regress/ progress SL dumbbell scaption
Bicep Stabilization
31. 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 w/ supine ball exercises
Shoulder Stabilization
Considerations MB scoop toss and MB side oblique throw
Considerations for exercises in scapular plane
32. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Total body stabilization
Progression for proprioceptive modalities
Total body power
Considerations w/ lunges
33. O Regression: Hand to... Knee - Shin - Foot
Leg Power
Considerations for landing
Regress/ progress SL barbell curl
Regress SL squat touchdown and SL romanian deadlift
34. add rotation - (core strength)
Back Stabilization
Progress ball back extension
Regress/ progress SL dumbbell scaption
Considerations w/ lunges
35. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk
Regress/ pregress - Multiplanar step up to balance
Progression for proprioceptive modalities
Regress/ progress ball squat
Shoulder Strength
36. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress ball dumbbell row
Reactive Stabilization
Considerations for Ball MB pullover throw - woodchop throw.
37. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress seated stability ball military press
Regress/ progress SL barbell curl
Considerations for balance stabilization
Progression for proprioceptive modalities
38. 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 for stability ball millitary press
Core Power
Core Strength
Regress/ pregress - Multiplanar step up to balance
39. Two arm MB chest pass - Rotating chest pass
Considerations for exercises in scapular plane
Back Stabilization
Chest Power
Bicep Stabilization
40. 5-10-5 - box drill - T- drill - L.E.F.T. Drill
Core Stabilization
Considerations w/ barbell
Chest Stabilization
Cone drills
41. dont hyper extend back
Considerations w/ standing cable row
Leg Stabilization
Considerations w/ back extension and cobra
Flexibility Stabilization
42. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Leg Power
Considerations for landing
Reactive Stabilization
Core Stabilization
43. 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 landing
Reactive Strength
Considerations for reactive strength exercises
44. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities
Reactive Power
Regress/ progress SL dumbbell curl
Shoulder Stabilization
Progress ball back extension
45. 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 standing cable row
Tricep stabilization
Core Stabilization
Regress lunge to balance
46. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization
Balance stability
Balance Power
Progression for proprioceptive modalities
Flexibility Stabilization
47. SL balance - SL balance reach - SL hip rotation - SL lift and chop
Regress/ progress seated stability ball military press
Progression for proprioceptive modalities
Balance stability
Considerations for seated lat pull-down
48. Seated two arm dumbbell biceps curl - Biceps curl machine
Considerations w/ strength level shoulder press exercises
Bicep Strength
Considerations for seated lat pull-down
Total body power
49. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Bicep Strength
Shoulder Strength
Reactive Stabilization
Considerations w/ barbell
50. 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 for seated cable row
Considerations w/ supine ball exercises
Considerations for reactive strength exercises
Flexibility Stabilization