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. O Regression - Two legs - Progression: Proprioceptive modalities






2. 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






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. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






10. Cable pushdown - Supine bench barbell triceps extension






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






12. 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






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






15. 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.






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






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






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






20. 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.






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






22. Medicine ball scoop toss - MB side oblique throw






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






24. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )






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






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






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






28. Single leg dumbbell curl - Single leg barbell curl






29. w/ assistance






30. 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






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






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






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






34. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






36. Box step up






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






38. Ball MB pullover throw - Woodchop throw






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






40. 5-10% BW






41. Seated Cable row - Seated lat pull-down






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






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






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






45. Box step up






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






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






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






49. 1 leg - (core stabilization)






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