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






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






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






4. 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






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






6. Ball dumbbell chest press - Push up






7. O Regression: Hand to... Knee - Shin - Foot






8. 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






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






10. 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






11. 5-10% BW






12. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






13. Exercises in scapular plane decreases risk of supraspinatus muscle becoming impinged bt head of humerus and coracoacromial arch of scapula. Ex: SL dumbbell scaption in shoulder stabiliation level






14. Two arm MB chest pass - Rotating chest pass






15. Seated dumbbell shoulder press - Seated shoulder press machine






16. Standing Cable row - Ball dumbbell row






17. Seated Cable row - Seated lat pull-down






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






19. 1 leg - (core stabilization)






20. 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






21. Ball squat - curl to press - Multiplanar step-up to balane to overhead press






22. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg






23. allow shoulders to elevate






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






25. 5-10% BW






26. 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






27. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






33. add rotation - (core strength)






34. 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






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






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






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






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






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






40. Squat Jump - Tuck Jump






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






42. Standing Cable row - Ball dumbbell row






43. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






48. w/ assistance






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






50. 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.