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






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






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






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






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






6. Dynamic - Functional - Multiplanar lunge (side - front - turn) - Prisoner squat (like reg but hands on ears) - Single leg squat touchdown - Tube walk (side to side) - Med ball (MB) chop and lift






7. Standing Cable row - Ball dumbbell row






8. Box step up






9. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






10. allow shoulders to elevate






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






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 two arm dumbbell biceps curl - Biceps curl machine






14. Ball MB pullover throw - Woodchop throw






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






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






17. Squat Jump - Tuck Jump






18. Squat Jump - Tuck Jump






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






20. 1 leg - (core stabilization)






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






22. 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






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






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






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






26. 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






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






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






29. w/ assistance






30. Cable pushdown - Supine bench barbell triceps extension






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






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






33. 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)






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






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






36. 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






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






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






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






40. dont hyper extend back






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






42. 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






43. 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






44. Medicine ball scoop toss - MB side oblique throw






45. Two arm MB chest pass - Rotating chest pass






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






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






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






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






50. Single leg dumbbell curl - Single leg barbell curl