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






2. Cable pushdown - Supine bench barbell triceps extension






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






4. add rotation - (core strength)






5. w/ assistance






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






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






8. Ball dumbbell chest press - Push up






9. 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






10. dont hyper extend back






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






12. Single leg dumbbell curl - Single leg barbell curl






13. 5-10% BW






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






15. 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






16. 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.






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






18. allow shoulders to elevate






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






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






21. 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






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






23. Squat Jump - Tuck Jump






24. 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)






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






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






27. Seated Cable row - Seated lat pull-down






28. Standing Cable row - Ball dumbbell row






29. 5-10% BW






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






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






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






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






34. 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.






35. 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






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






37. Medicine ball scoop toss - MB side oblique throw






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






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






40. 1 leg - (core stabilization)






41. Single leg dumbbell curl - Single leg barbell curl






42. Box step up






43. add rotation - (core strength)






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






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






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






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






48. 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






49. Medicine ball scoop toss - MB side oblique throw






50. 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