Help
Options
Didn't know it?
click below
click below
Knew it?
click below
click below
Don't Know
Remaining cards (0)
Know
retry
shuffle
restart
0:00
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
nasm
exercise categories
| Question | Answer |
|---|---|
| core stabilization | marching, floor bridge, floor prone cobra, prone iso-ab |
| core strength | ball crunch, back extensions, reverse crunch, cable rotations |
| core power | rotation chest pass, mb pullover throw, front mb oblique throw, woodchop throw |
| core power design | 0-2 exercises, 2-3 sets, 8-12 reps, as fast as can be controlled, 0-60 sec rest |
| core strength design | 0-4 exercises, 2-4 sets, 8-12 reps, medium tempo(3/2/1- 1/1/1), 0-60sec rest |
| core stabilization design | 1-4 exercises, 1-4 sets, 12-20 reps, slow tempo(4/2/1), 0-90 sec rest |
| balance stabilization | single-leg balance, single-leg balance reach, single-leg hip internal/external rotation, single-leg lift and chop |
| balance strength | single-leg squat, single-leg squat touchdown, single-leg romanian deadlift, step-up to balance, lunge to balance |
| balance power | multiplanar hop with stabilization, box hop-up with stabilization, box hop-down with stabilization |
| balance stabilization design | 1-4 exercises, 1-3 sets, 12-20(or 6-10 single-leg), slow(4/2/1)tempo, 0-90 sec rest |
| balance strength design | 0-4 exercises, 2-3 sets, 8-12 reps, medium(3/2/1- 1/1/1)tempo, 0-60 sec rest |
| balance power design | 0-2 exercises,2-3 sets, 8-12 reps, controlled(hold the landing position for 3-5s), 0-60sec rest |
| reactive stabilization | squat jump with stabilization, box jump-up with stabilization, box jump-down with stabilization, multiplanar jump with stabilization |
| reactive strength | squat jump, tuck jump, butt kick, power step-up |
| reactive power | ice skater, single-leg power step-up, proprieceptive plyometrics: cones and hurdles |
| reactive stabilization design | 0-2 exercises, 1-3 sets, 5-8 reps, controlled(hold stabilization position for 3-5 sec), 0-90 sec rest |
| reactive strength design | 0-4 exercises, 2-3 sets, 8-10 reps, medium(repeating), 0-60 sec rest |
| reactive power design | 0-2 exercises, 2-3 sets, 8-12 reps, as fast as possible, 0-60 sec rest |
| SAQ stabilization design | 4-6 speed ladder drills, 1-2 sets, half ladder, 0-60s rest,1-2 cone drills, 1-2 sets, half ladder, 0-90s rest |
| SAQ strength design | 6-9 speed ladder drills, 3-4 sets, half ladder, 0-60s rest, 1-2 cone drills, 2-3 sets, half ladder, 0-90s rest |
| SAQ power design | 6-9 speed ladder drills, 3-6 sets, half ladder, 0-60s rest, 2-4 cone drills, 3-6 sets, half ladder, 0-90s rest |
| speed ladder drills | one-ins, two-ins, side shuffle, in-in-out-out, in-in-out(zigzag),ali shuffle |
| cone drills | 5-10-5 drill, box drill, T-drill, L.E.F.T. drill |
| Total body stabilization exercises(resistance training) | ball squat-curl to press, multiplanar step-up balance to overhead press |
| total body strength exercises(resistance training) | lunge to two-arm dumbell press, squat to two-arm press |
| total body power exercises(resistance training) | two-arm push press, barbell clean |
| chest stabilization exercises(resistance training) | ball dumbell chest press, push up |
| chest strength exercises(resistance training) | flat dumbell chest press, barbell bench press |
| chest power exercises(resistance training) | two-arm MB chest pass, rotation chest pass |
| back stabilization exercises(resistance training) | standing cable row, ball dumbell row |
| back strength exercises(resistance training) | seated cable row, seated lat pulldown |
| back power exercises(resistance training) | MB pullover throw, woodchop throw |
| shoulder stabilization exercises(resistance training) | single-leh dumbell scaption, seated stability ball military press |
| shoulder strength exercises(resistance training) | seated dumbell shoulder press, seated shoulder press machine |
| shoulder power exercises(resistance training) | MB scoop toss, MB side oblique throw |
| bicep stabilization exercises(resistance training) | single-leg dumbell curl, single-leg barbell curl |
| bicep strength exercises(resistance training) | seated two-arm dumbell bicep curl, bicep curl machine |
| tricep stabilization exercise(resistance training) | supine ball dumbell tricep extentions, prone ball dumbell tricep extentions |
| tricep strength exercises(resistance training) | cable pushdown, supine bench barbell tricep extension |
| leg stabilization exercises(resistance training) | ball squat, multiplanar step-up to balance |
| leg strength exercises(resistance training) | leg press, barbell squat |
| leg power exercises(resistance training) | squat jump, tuck jump |
Created by:
kresels
Popular Sports Medicine sets