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. Cable pushdown - Supine bench barbell triceps extension






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






3. 1 leg - (core stabilization)






4. 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






5. 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






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






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






8. Two arm push press - Barbell clean






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






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






11. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






15. 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






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






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






18. Two arm MB chest pass - Rotating chest pass






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






20. Squat Jump - Tuck Jump






21. Box step up






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






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






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






25. 1 leg - (core stabilization)






26. 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.






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






28. Standing Cable row - Ball dumbbell row






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






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






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






33. 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






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






35. dont hyper extend back






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






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






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






39. Single leg dumbbell curl - Single leg barbell curl






40. allow shoulders to elevate






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






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






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






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






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






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






47. Ball dumbbell chest press - Push up






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






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






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