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. Seated two arm dumbbell biceps curl - Biceps curl machine






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






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






4. Single leg dumbbell curl - Single leg barbell curl






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






6. allow shoulders to elevate






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. Ball MB pullover throw - Woodchop throw






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






10. Medicine ball scoop toss - MB side oblique throw






11. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






12. add rotation - (core strength)






13. Seated Cable row - Seated lat pull-down






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






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






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






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






18. Cable pushdown - Supine bench barbell triceps extension






19. 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






20. Cable pushdown - Supine bench barbell triceps extension






21. 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)






22. add rotation - (core strength)






23. 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






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






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






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






27. 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






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






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






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






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






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






33. Two arm MB chest pass - Rotating chest pass






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






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






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






37. Ball dumbbell chest press - Push up






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






39. 1 leg - (core stabilization)






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






41. allow shoulders to elevate






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






43. 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






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






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






46. 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






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






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






49. 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






50. Ball dumbbell chest press - Push up