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. Two arm push press - Barbell clean






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






3. allow shoulders to elevate






4. Medicine ball scoop toss - MB side oblique throw






5. Standing Cable row - Ball dumbbell row






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






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






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






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






10. Single leg dumbbell curl - Single leg barbell curl






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






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






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






15. 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.






16. 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)






17. Standing Cable row - Ball dumbbell row






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






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






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






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






22. 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)






23. 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)






24. Ball MB pullover throw - Woodchop throw






25. Medicine ball scoop toss - MB side oblique throw






26. 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






27. dont hyper extend back






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






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






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






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






32. 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.






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






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






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






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






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






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






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






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






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






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






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






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






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






46. w/ assistance






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






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






49. Ball dumbbell chest press - Push up






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