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. Ball dumbbell chest press - Push up






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






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






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






5. 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






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






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






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






9. Seated Cable row - Seated lat pull-down






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






11. 5-10% BW






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






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






14. w/ assistance






15. 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






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






17. add rotation - (core strength)






18. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






20. 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






21. 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)






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






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






24. 1 leg - (core stabilization)






25. allow shoulders to elevate






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






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






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






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






30. 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






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






32. Two arm MB chest pass - Rotating chest pass






33. add rotation - (core strength)






34. Cable pushdown - Supine bench barbell triceps extension






35. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






41. 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)






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






43. dont hyper extend back






44. add rotation - (core strength)






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






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






47. Two arm push press - Barbell clean






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






49. Medicine ball scoop toss - MB side oblique throw






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.