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. 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






2. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






6. 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






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






8. 5-10% BW






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






10. Cable pushdown - Supine bench barbell triceps extension






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






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






13. Seated dumbbell shoulder press - Seated shoulder press machine






14. Standing Cable row - Ball dumbbell row






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. add rotation - (core strength)






17. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






21. w/ assistance






22. add rotation - (core strength)






23. dont hyper extend back






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






25. 1 leg - (core stabilization)






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






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






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






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






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






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






32. 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






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






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






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






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






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






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






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






40. Squat Jump - Tuck Jump






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






42. 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






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






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






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






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






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






48. allow shoulders to elevate






49. 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)






50. add rotation - (core strength)