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






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






4. Squat Jump - Tuck Jump






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. Cable pushdown - Supine bench barbell triceps extension






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






8. 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






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






10. 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)






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






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






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






14. Single leg dumbbell curl - Single leg barbell curl






15. Box step up






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






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






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






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






20. allow shoulders to elevate






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






22. 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)






23. 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






24. Seated Cable row - Seated lat pull-down






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






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






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






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






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






30. Standing Cable row - Ball dumbbell row






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






32. 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






33. Single leg dumbbell curl - Single leg barbell curl






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






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






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






37. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






39. 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






40. Squat Jump - Tuck Jump






41. 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






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






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






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






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






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. 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






48. Box step up






49. 1 leg - (core stabilization)






50. Seated dumbbell shoulder press - Seated shoulder press machine