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






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






3. May need to hold stability ball for some people- allow head forward (keep cervical spine neutral) or back arch. - Shoulders externally rotated w/ scapula in retracted and depressed position. ( Shoulder stabilization lvl)






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






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






7. 1 leg - (core stabilization)






8. 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






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






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






11. Single leg dumbbell curl - Single leg barbell curl






12. 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






13. 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






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






15. 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)






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






17. Seated dumbbell shoulder press - Seated shoulder press machine






18. add rotation - (core strength)






19. make sure stride length not too long? cause stress on low back - esp w/ tight hip flexors






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






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






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






23. 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






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






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






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






27. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






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






34. Two arm push press - Barbell clean






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






36. 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






37. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






41. Cable pushdown - Supine bench barbell triceps extension






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






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






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






45. w/ assistance






46. 1 leg - (core stabilization)






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






48. 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






49. Cable pushdown - Supine bench barbell triceps extension






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