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






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






4. 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






5. Ball MB pullover throw - Woodchop throw






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






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






8. 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)






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






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






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






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






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






14. 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






15. 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






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






17. dont hyper extend back






18. Seated Cable row - Seated lat pull-down






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






20. 5-10% BW






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






22. Seated dumbbell shoulder press - Seated shoulder press machine






23. 5-10% BW






24. Cable pushdown - Supine bench barbell triceps extension






25. Box step up






26. Two arm push press - Barbell clean






27. 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






28. 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






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






30. 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






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






32. Medicine ball scoop toss - MB side oblique throw






33. Cable pushdown - Supine bench barbell triceps extension






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






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






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






37. Two arm MB chest pass - Rotating chest pass






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






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






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






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






42. w/ assistance






43. 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






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






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






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






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






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






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






50. Single leg dumbbell curl - Single leg barbell curl