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






2. Medicine ball scoop toss - MB side oblique throw






3. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)






4. Seated dumbbell shoulder press - Seated shoulder press machine






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






6. Ball dumbbell chest press - Push up






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






8. Two arm MB chest pass - Rotating chest pass






9. Squat jump - Tuck jump - Butt kick - Power step up






10. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce






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






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






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






14. 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






15. Squat Jump - Tuck Jump






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






17. Box step up






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






19. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.






20. 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)






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






22. Ball MB pullover throw - Woodchop throw






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






24. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)






25. O Regression: Hands on bench and feet on floor - Knees on floor - push up position






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






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






28. 1 leg - (core stabilization)






29. 5-10% BW






30. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )






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






32. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine






33. allow shoulders to elevate






34. Make sure knees in line w/ toes - Soft landing - Adjust height of box if needed - Land behind ball (not on) of foot - in front of arch of foot.






35. dont hyper extend back






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






37. 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






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






39. 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






40. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )






41. Medicine ball scoop toss - MB side oblique throw






42. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine






43. Make sure head rests comfortably on ball? ? stress on cervical spine.






44. O Regression: Hands on bench and feet on floor - Knees on floor - push up position






45. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






48. w/ assistance






49. w/ assistance






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