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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 Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back
Considerations for seated lat pull-down
Core Stabilization
Considerations for reactive strength exercises
Core Strength
2. O Regression: Hand to... Knee - Shin - Foot
Considerations w/ supine ball exercises
Regress SL squat touchdown and SL romanian deadlift
Total body strength
Core Power
3. Seated Cable row - Seated lat pull-down
Back Strength
Consideration for tricep exercises
Cone drills
Cone drills
4. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg
Bicep Stabilization
Regress/ progress ball squat
Total body strength
Considerations w/ strength level shoulder press exercises
5. 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
Total body stabilization
Considerations for exercises in scapular plane
Back Power
Shoulder Stabilization
6. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab
Core Stabilization
Considerations for stability ball millitary press
Considerations for seated lat pull-down
Balance Strength
7. torso stationary to ? effectiveness & ? injury to low back ( back strength)
Regress/ progress seated stability ball military press
Leg Stabilization
Considerations for seated cable row
Core Stabilization
8. add rotation - (core strength)
Progress ball crunch
Considerations w/ lunges
Total body stabilization
Balance Power
9. 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
Regress/ progress seated stability ball military press
Chest Power
Considerations for exercises in scapular plane
Considerations for stability ball millitary press
10. Seated two arm dumbbell biceps curl - Biceps curl machine
Bicep Strength
Regress/ progress SL balance
Regress SL squat touchdown and SL romanian deadlift
Regress/ progress Supine ball dumbbell tricep extension
11. add rotation - (core strength)
Regress/ progress SL balance
Shoulder Strength
Progress ball crunch
Tricep Strength
12. w/ assistance
Considerations MB scoop toss and MB side oblique throw
Considerations w/ back extension and cobra
Regress/ progress SL balance
Total body strength
13. O Regression - On bench - Progression: Alt arms - One arm
Tricep Strength
Regress/ pregress - Multiplanar step up to balance
Regress/ progress Supine ball dumbbell tricep extension
Back Power
14. 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
Total body strength
Regress lunge to balance
Chest Power
Regress/progress standing cable row
15. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Bicep Strength
Reactive Stabilization
Considerations w/ supine ball exercises
Tricep Strength
16. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.
Leg Power
Leg Strength
Regress SL squat touchdown and SL romanian deadlift
Shoulder Stabilization
17. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )
Reactive Strength
Regress/ progress SL dumbbell scaption
Chest Stabilization
Tricep stabilization
18. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.
Bicep Strength
Considerations w/ barbell
Balance Strength
Flexibility Stabilization
19. O Regression: Hands on bench and feet on floor - Knees on floor - push up position
Weight of MB for Ball MB pullover throw
Leg Power
Considerations for reactive strength exercises
Regress floor prone iso-ab
20. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Regress/ progress seated stability ball military press
Considerations for landing
Balance Strength
Tricep stabilization
21. Make sure head rests comfortably on ball? ? stress on cervical spine.
Total body stabilization
Considerations for landing
Core Stabilization
Considerations w/ supine ball exercises
22. Medicine ball scoop toss - MB side oblique throw
Shoulder Power
Shoulder Strength
Considerations w/ barbell
Reactive Stabilization
23. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression
Bicep Strength
Regress/ pregress - Multiplanar step up to balance
Considerations for seated cable row
Considerations w/ lunges
24. Squat jump - Tuck jump - Butt kick - Power step up
Regress/ progress SL barbell curl
Progress ball crunch
Reactive Strength
Considerations for landing
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
Flexibility Stabilization
Bicep Stabilization
Considerations for ball dumbbell row
Ladder Drills
26. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)
Shoulder Stabilization
Considerations w/ standing cable row
Core Strength
Considerations for Ball MB pullover throw - woodchop throw.
27. O Regression: Hand to... Knee - Shin - Foot
Consideration for tricep exercises
Back Strength
Considerations w/ standing cable row
Regress SL squat touchdown and SL romanian deadlift
28. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension
Considerations for Ball MB pullover throw - woodchop throw.
Considerations w/ lunges
Tricep stabilization
Flexibility Stabilization
29. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)
Weight of MB for Ball MB pullover throw
Progress ball crunch
Regress/ progress seated stability ball military press
Total body strength
30. Standing Cable row - Ball dumbbell row
Total body stabilization
Back Stabilization
Considerations w/ supine ball exercises
Regress/ progress ball squat
31. dont hyper extend back
Regress/ progress SL dumbbell scaption
Regress lunge to balance
Progress floor bridge
Considerations w/ back extension and cobra
32. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)
Regress/ pregress - Multiplanar step up to balance
Considerations for seated cable row
Considerations for exercises in scapular plane
Reactive Stabilization
33. Ball squat (chair height) - Multiplanar step up to balance:
Regress/ progress SL dumbbell curl
Considerations for balance stabilization
Leg Stabilization
Considerations w/ strength level shoulder press exercises
34. Lunge to two-arm dumbbell press - Squat to two arm press
Total body strength
Weight of MB for Ball MB pullover throw
Considerations for reactive strength exercises
Tricep stabilization
35. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine
Regress/ pregress - Multiplanar step up to balance
Back Stabilization
Core Power
Considerations for balance stabilization
36. Ball squat - curl to press - Multiplanar step-up to balane to overhead press
Core Power
Progress floor prone cobrao
Total body stabilization
Considerations for exercises in scapular plane
37. Box step up
Considerations for ball dumbbell row
Considerations w/ standing cable row
Balance stability
Regress lunge to balance
38. Seated dumbbell shoulder press - Seated shoulder press machine
Regress/ pregress - Multiplanar step up to balance
Regress SL squat touchdown and SL romanian deadlift
Total body strength
Shoulder Strength
39. Cable pushdown - Supine bench barbell triceps extension
Core Stabilization
Shoulder Stabilization
Considerations for landing
Tricep Strength
40. Progress: 2 arm - 1 arm - alt arm
Considerations w/ barbell
Progress floor prone cobrao
Regress floor prone iso-ab
Chest Strength
41. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors
Regress/ progress ball dumbbell row
Bicep Strength
Considerations w/ lunges
Regress/ progress ball dumbbell row
42. Dynamic - Functional - Multiplanar lunge (side - front - turn) - Prisoner squat (like reg but hands on ears) - Single leg squat touchdown - Tube walk (side to side) - Med ball (MB) chop and lift
Flexibility Power
Leg Strength
Total body stabilization
Back Strength
43. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm
Considerations w/ barbell
Back Strength
Regress/ progress ball dumbbell row
Balance stability
44. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)
Considerations w/ lunges
Considerations for ball dumbbell row
Regress/progress standing cable row
Shoulder Stabilization
45. 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
Back Power
Cone drills
Consideration for tricep exercises
Cone drills
46. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)
Considerations for seated lat pull-down
Back Power
Flexibility Strength
Total body stabilization
47. O Regression - Two legs - Progression: Proprioceptive modalities
Regress/ progress SL barbell curl
Considerations w/ strength level shoulder press exercises
Progress ball crunch
Chest Strength
48. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)
Total body power
Considerations MB scoop toss and MB side oblique throw
Considerations for landing
Considerations w/ standing cable row
49. Make sure head rests comfortably on ball? ? stress on cervical spine.
Regress SL squat touchdown and SL romanian deadlift
Considerations w/ supine ball exercises
Back Power
Regress/ progress SL barbell curl
50. add rotation - (core strength)
Chest Strength
Tricep stabilization
Progress ball back extension
Regress/ progress SL dumbbell curl