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






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






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






4. add rotation - (core strength)






5. Seated dumbbell shoulder press - Seated shoulder press machine






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






7. add rotation - (core strength)






8. 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.






9. Box step up






10. Medicine ball scoop toss - MB side oblique throw






11. 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






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






13. 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






14. 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)






15. 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






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






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






18. 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)






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






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






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






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






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






24. 5-10% BW






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






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






27. Two arm MB chest pass - Rotating chest pass






28. dont hyper extend back






29. dont hyper extend back






30. Single leg dumbbell curl - Single leg barbell curl






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






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






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






34. Cable pushdown - Supine bench barbell triceps extension






35. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression






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






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






38. Ball MB pullover throw - Woodchop throw






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






40. allow shoulders to elevate






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






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






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






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






45. 5-10% BW






46. Seated Cable row - Seated lat pull-down






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






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






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






50. Box step up