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






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






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






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






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






6. Seated Cable row - Seated lat pull-down






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






8. 1 leg - (core stabilization)






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






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






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






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






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






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






15. Box step up






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






17. add rotation - (core strength)






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






19. 5-10% BW






20. 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)






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






22. Two arm push press - Barbell clean






23. Box step up






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






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






26. Ball dumbbell chest press - Push up






27. 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






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






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






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






31. 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






32. Single leg dumbbell curl - Single leg barbell curl






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






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






35. 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






36. 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






37. Two arm MB chest pass - Rotating chest pass






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






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






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






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






42. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






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






49. 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






50. allow shoulders to elevate