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






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






3. 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)






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






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






6. Box step up






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






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






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






10. Seated Cable row - Seated lat pull-down






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






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






13. Seated dumbbell shoulder press - Seated shoulder press machine






14. 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






15. 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






16. dont hyper extend back






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






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






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






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






21. allow shoulders to elevate






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






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






24. Seated dumbbell shoulder press - Seated shoulder press machine






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






26. Squat Jump - Tuck Jump






27. 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






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






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






30. Medicine ball scoop toss - MB side oblique throw






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






32. 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.






33. Two arm MB chest pass - Rotating chest pass






34. 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)






35. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg






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






37. Cable pushdown - Supine bench barbell triceps extension






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






39. Ball dumbbell chest press - Push up






40. Ball MB pullover throw - Woodchop throw






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






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






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






44. 5-10% BW






45. Ball MB pullover throw - Woodchop throw






46. dont hyper extend back






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






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






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






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