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






2. 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)






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






4. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






9. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






12. dont hyper extend back






13. Seated Cable row - Seated lat pull-down






14. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






15. Squat Jump - Tuck Jump






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






17. Squat Jump - Tuck Jump






18. Seated Cable row - Seated lat pull-down






19. add rotation - (core strength)






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






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






22. 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)






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






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. w/ assistance






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






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






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






29. Make sure head rests comfortably on ball? ? stress on cervical spine.






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






31. 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)






32. 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






33. 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






34. 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






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






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






37. Medicine ball scoop toss - MB side oblique throw






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






39. 1 leg - (core stabilization)






40. 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






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






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






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






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






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






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






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






48. add rotation - (core strength)






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






50. Box step up