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. add rotation - (core strength)






2. Cable pushdown - Supine bench barbell triceps extension






3. dont hyper extend back






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






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






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






7. 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






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






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






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






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






12. w/ assistance






13. Box step up






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






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






16. add rotation - (core strength)






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






18. 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






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






20. 5-10% BW






21. Medicine ball scoop toss - MB side oblique throw






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






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






24. 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






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






26. allow shoulders to elevate






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






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






29. 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






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






31. Single leg dumbbell curl - Single leg barbell curl






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






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






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






35. 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)






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






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






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






39. 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)






40. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






41. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






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






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






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






49. Standing Cable row - Ball dumbbell row






50. Ball MB pullover throw - Woodchop throw