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. Medicine ball scoop toss - MB side oblique throw






2. Seated Cable row - Seated lat pull-down






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






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






5. Box step up






6. Cable pushdown - Supine bench barbell triceps extension






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






8. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back






9. 1 leg - (core stabilization)






10. 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






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






12. 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






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






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






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






16. Standing Cable row - Ball dumbbell row






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






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






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






20. Medicine ball scoop toss - MB side oblique throw






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






22. 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






23. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






28. Don't use ball for support - use as guide through squat motion - Make sure low back does not arch (caused by tight Lats & weak intrinsic core stabilizers) - Drawn in at all times (total body stabilization)






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






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






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






32. 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






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






34. dont hyper extend back






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






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






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






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






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






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






41. 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.






42. 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






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






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






45. Ball dumbbell chest press - Push up






46. 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.






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






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






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






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