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. Standing Cable row - Ball dumbbell row






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






3. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






5. add rotation - (core strength)






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






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






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






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






10. 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.






11. Ball MB pullover throw - Woodchop throw






12. Single leg dumbbell curl - Single leg barbell curl






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






14. dont hyper extend back






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






16. Medicine ball scoop toss - MB side oblique throw






17. 1 leg - (core stabilization)






18. 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)






19. 5-10% BW






20. Ball dumbbell chest press - Push up






21. 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






22. 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






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






24. 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.






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






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






27. allow shoulders to elevate






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






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






30. Box step up






31. 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






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






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






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






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






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






37. Seated dumbbell shoulder press - Seated shoulder press machine






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






39. 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






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






41. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






43. 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)






44. 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)






45. 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






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






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






48. Cable pushdown - Supine bench barbell triceps extension






49. Squat Jump - Tuck Jump






50. w/ assistance