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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. 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






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






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






4. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






5. allow shoulders to elevate






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






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






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






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






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






11. 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






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






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






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






15. w/ assistance






16. Seated Cable row - Seated lat pull-down






17. Ball MB pullover throw - Woodchop throw






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






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






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






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






22. dont hyper extend back






23. dont hyper extend back






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






25. Box step up






26. 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.






27. 5-10% BW






28. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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. 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)






33. Two arm MB chest pass - Rotating chest pass






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






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






36. Seated dumbbell shoulder press - Seated shoulder press machine






37. 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






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






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






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






41. 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






42. Medicine ball scoop toss - MB side oblique throw






43. 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






44. Ball dumbbell chest press - Push up






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






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






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






48. 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.






49. 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)






50. 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)