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






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






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






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






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






7. Cable pushdown - Supine bench barbell triceps extension






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






9. 5-10% BW






10. Standing Cable row - Ball dumbbell row






11. Cable pushdown - Supine bench barbell triceps extension






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






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






14. 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






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






16. dont hyper extend back






17. 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






18. Ball dumbbell chest press - Push up






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






20. Ball MB pullover throw - Woodchop throw






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. 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)






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






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






25. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






30. Seated Cable row - Seated lat pull-down






31. 1 leg - (core stabilization)






32. 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






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






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






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






36. add rotation - (core strength)






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






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






39. add rotation - (core strength)






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






41. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






47. Seated dumbbell shoulder press - Seated shoulder press machine






48. 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)






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






50. Medicine ball scoop toss - MB side oblique throw