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. Squat Jump - Tuck Jump






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






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






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






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






6. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)






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






8. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)






9. add rotation - (core strength)






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






11. dont hyper extend back






12. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)






13. dont hyper extend back






14. 5-10% BW






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






16. Active- isolated - Reciprocal inhibition - Hold 1-2 sec - 5-10 reps - Gastroc w/ pronation/ supination - Supine bicep femoris - Plus all of the above stability/ static






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






18. Seated Cable row - Seated lat pull-down






19. 1 leg - (core stabilization)






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






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






22. Two arm MB chest pass - Rotating chest pass






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






24. w/ assistance






25. Single leg dumbbell curl - Single leg barbell curl






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






27. Squat Jump - Tuck Jump






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






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






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






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






32. Seated dumbbell shoulder press - Seated shoulder press machine






33. 5-10% BW






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






35. Active- isolated - Reciprocal inhibition - Hold 1-2 sec - 5-10 reps - Gastroc w/ pronation/ supination - Supine bicep femoris - Plus all of the above stability/ static






36. Standing Cable row - Ball dumbbell row






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






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






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






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






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






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






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






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






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






46. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)






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






48. 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






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






50. Two arm push press - Barbell clean