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






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






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






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






5. Two arm push press - Barbell clean






6. add rotation - (core strength)






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






8. 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






9. Seated Cable row - Seated lat pull-down






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






11. Standing Cable row - Ball dumbbell row






12. add rotation - (core strength)






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






14. allow shoulders to elevate






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






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






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






18. Squat Jump - Tuck Jump






19. 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)






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






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






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






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






24. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






25. dont hyper extend back






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






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






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






30. 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






31. Medicine ball scoop toss - MB side oblique throw






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






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






34. w/ assistance






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






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






37. Single leg dumbbell curl - Single leg barbell curl






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






39. Two arm MB chest pass - Rotating chest pass






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






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






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






43. 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)






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






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






46. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






47. 5-10% BW






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






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






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