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. 1 leg - (core stabilization)






2. Single leg dumbbell curl - Single leg barbell curl






3. w/ assistance






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






5. Seated Cable row - Seated lat pull-down






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






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






8. Box step up






9. Two arm MB chest pass - Rotating chest pass






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






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






12. Squat Jump - Tuck Jump






13. 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






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






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






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






18. 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






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






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






21. add rotation - (core strength)






22. w/ assistance






23. 5-10% BW






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






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






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






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






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






29. 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






30. 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






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






32. 5-10% BW






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






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






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






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






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






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






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






40. Single leg dumbbell curl - Single leg barbell curl






41. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






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






49. Ball dumbbell chest press - Push up






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