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






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






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






4. 5-10% BW






5. 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.






6. dont hyper extend back






7. Ball dumbbell chest press - Push up






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






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






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






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






12. add rotation - (core strength)






13. Make sure head rests comfortably on ball? ? stress on cervical spine.






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






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






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






17. Seated Cable row - Seated lat pull-down






18. w/ assistance






19. 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






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






21. Cable pushdown - Supine bench barbell triceps extension






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






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






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






25. 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






26. 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






27. Single leg dumbbell curl - Single leg barbell curl






28. Ball dumbbell chest press - Push up






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






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






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






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. add rotation - (core strength)






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






35. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






37. 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.






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






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






40. 1 leg - (core stabilization)






41. Cable pushdown - Supine bench barbell triceps extension






42. 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






43. 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






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






45. 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






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






47. 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)






48. 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






49. Seated Cable row - Seated lat pull-down






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