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






2. dont hyper extend back






3. 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)






4. 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






5. 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






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






7. Ball MB pullover throw - Woodchop throw






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






9. 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)






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






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






12. Single leg dumbbell curl - Single leg barbell curl






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






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






15. Cable pushdown - Supine bench barbell triceps extension






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






17. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors






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






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






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






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






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






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






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






25. Box step up






26. 5-10% BW






27. 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






28. 1 leg - (core stabilization)






29. 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.






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






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






32. Cable pushdown - Supine bench barbell triceps extension






33. Ball dumbbell chest press - Push up






34. 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






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






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






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






38. 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






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






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






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






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






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






44. Seated dumbbell shoulder press - Seated shoulder press machine






45. Medicine ball scoop toss - MB side oblique throw






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






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






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






49. 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






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