Test your basic knowledge |

NASM Exercises For Every Level

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. w/ assistance






2. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization






3. add rotation - (core strength)






4. 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






5. Cable pushdown - Supine bench barbell triceps extension






6. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.






7. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities






8. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






9. SL balance - SL balance reach - SL hip rotation - SL lift and chop






10. Cable pushdown - Supine bench barbell triceps extension






11. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle






12. Single-leg Dumbbell Scaption - Seated stability ball military press






13. Two arm push press - Barbell clean






14. torso stationary to ? effectiveness & ? injury to low back ( back strength)






15. Single-leg Dumbbell Scaption - Seated stability ball military press






16. Seated dumbbell shoulder press - Seated shoulder press machine






17. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).






18. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk






19. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension






20. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






21. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors






22. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)






23. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities






24. O Regression - Standing w/ cable - Progression: Alt arms - Single arm






25. Ball MB pullover throw - Woodchop throw






26. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)






27. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +






28. Seated dumbbell shoulder press - Seated shoulder press machine






29. Progress: 2 arm - 1 arm - alt arm






30. 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






31. add rotation - (core strength)






32. O Regression - On bench - Progression: Alt arms - One arm






33. add rotation - (core strength)






34. Standing Cable row - Ball dumbbell row






35. Flat (on bench) dumbbell chest press- Barbell bench press






36. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle






37. O Regression - Two legs - Progression: Proprioceptive modalities






38. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm






39. Two arm MB chest pass - Rotating chest pass






40. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab






41. Seated two arm dumbbell biceps curl - Biceps curl machine






42. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension






43. 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)






44. 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






45. Ball squat (chair height) - Multiplanar step up to balance:






46. 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






47. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).






48. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression






49. 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






50. Lunge to two-arm dumbbell press - Squat to two arm press