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. 5-10% BW






2. Ball MB pullover throw - Woodchop throw






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






4. allow shoulders to elevate






5. 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






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






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






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






9. 1 leg - (core stabilization)






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






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






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






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






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






15. Single leg dumbbell curl - Single leg barbell curl






16. 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)






17. 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






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






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






20. add rotation - (core strength)






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






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






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






24. 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






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






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






27. Seated Cable row - Seated lat pull-down






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






29. 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






30. Make sure knees in line w/ toes - Soft landing - Adjust height of box if needed - Land behind ball (not on) of foot - in front of arch of foot.






31. 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






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






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






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






35. Ball dumbbell chest press - Push up






36. 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






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






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






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






40. Squat Jump - Tuck Jump






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






42. Two arm MB chest pass - Rotating chest pass






43. Two arm MB chest pass - Rotating chest pass






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






45. dont hyper extend back






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






47. dont hyper extend back






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






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






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