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NASM > NASM Exercise Library with Phases > Flashcards

NASM Exercise Library with Phases Flashcards

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1
Q

Total body stabilization exercises

A

Ball to squat press

Multi-planar step up balance, curl to precess

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2
Q

Total body strength exercises

A

Lunge to arm curl press

Squat to curl press

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3
Q

Total body power

A

Two arm push press (should press standing)

Barbell clean

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4
Q

Chest stabilization

A

Ball DB chest press

Push-ups

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5
Q

Chest strength

A

BB chest press

Flat DB chest press

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6
Q

Chest power

A

Two arm - Medicine chest ball pass

Rotation chest pass

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7
Q

Back stabilization

A

Standing cable row

Ball DB row

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8
Q

Back strength

A

Seated cable row

Seated lat pull down

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9
Q

Shoulder stabilization

A

Single-leg DB scaption

Seated on ball military press

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10
Q

Shoulder Strength

A

Seated db shoulder press

Seated shoulder press machine

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11
Q

Shoulder Power

A

Front medicine ball oblique throw

Overhead medicine ball throw

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12
Q

Bicep stabilization

A

single leg bicep curl

single leg bb curls

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13
Q

Bicep strength

A

seated 2 arm bicep curls

bicep curl machine

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14
Q

Tricep stabilization

A

stability ball overhead extension (supine ball)

prone ball tricep extension

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15
Q

Tricep strength

A

cable push down

supine bench BB triceps extension

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16
Q

Leg stabilization

A

ball squat

multiplanar step balance

17
Q

Leg strength

A

leg press

bb squats

18
Q

Leg power

A

squat jump

tuck jump

19
Q

Core stabilization

A

marching
two-leg floor bridge
floor prone cobra
prone ISO abs (planks)

20
Q

Core strength

A

Ball crunch
Back extension
Reverse crunch
Cable rotation

21
Q

Core power

A

Rotation chest pass
Ball medicine pull overthrow
Front medicine oblique throw
Soccer throw

22
Q

Balance Stabilization

A 
SL balance
SL balance reach
SL hip internal/external rotation
SL lift/chop
SL throw/catch
23
Q

Balance strength

A 
SL squat
SL squat touch down
SL romanian DL
Multi-planar step up balance
Multi-planar lunge to balance
24
Q

Balance Power

A

Multi-planar hop with stabilization
Multi-planar SL box hop with stabilization
Multi-planar SL box hop down with stabilization
Hold landing position for 3-5 secs

25
Q

Plyo (reactive) stabilization

A 
Jump squats w/ stabilization
Box Jumps w/ stabilization
Box Jump down w/ stabilization
Multi-planar jump w/ stabilization
*hold landing position for 3-5 secs*
26
Q

Plyo (reactive) strength

A

Squat Jump
Tuck Jump
Butt Kicks
Power Step-up

27
Q

Plyo (reactive) power

A

Ice Skaters
Single leg power step up (repeating)
Proprioceptive plyometrics

28
Q

What does the client need to have BEFORE plyo training is implemented?

A

Total body strength, core and balance stabilization

29
Q

SAQ Stabilization

A

4-6 drills
1-2 sets, 2-3 each
Ladder drills
Cone shuffles

30
Q

SAQ Strength

A 
6-8 drills
3-4 sets, 3-5 each
5-10-5
T- Drill, Box Drills
Stand up figure 8
31
Q

SAQ Power

A 
6-10 drills
3-5 sets, 3-5 each
Modified box drill
Partner mirror drills
Timed drills
32
Q

Stabilization endurance (phase 1)

A

Pick exercises from stability stages of the types of training.
from total body, chest, back, shoulders, biceps, and triceps with the stability ball

33
Q

Strength endurance (phase 2)

A

Pick a stabilization mix with a strength exercise. For example a stability ball DB chest press with a bb chest press.

34
Q

Hypertrophy (phase 3)

A

Pick strength exercises like squats, bench, deadlifts, lunges.

35
Q

Maximal strength (phase 4)

A

Pick strength exercises and go heavy with fewer reps

36
Q

Power (phase 5)

A

Pick power exercises and superset it with maximal strength exercises. For example, a medicine ball chest press with a BB chest press exercise.

37
Q

Back power

A

Ball MB pullover throw

Woodchop throw

NASM (15 decks)

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