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






2. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






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






8. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)






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






10. Ball MB pullover throw - Woodchop throw






11. Box step up






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






13. Single leg dumbbell curl - Single leg barbell curl






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






15. add rotation - (core strength)






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






17. 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






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






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






20. dont hyper extend back






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






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






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






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






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






26. 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






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






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






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






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






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






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






33. 1 leg - (core stabilization)






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






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






36. Two arm MB chest pass - Rotating chest pass






37. dont hyper extend back






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






39. Single leg dumbbell curl - Single leg barbell curl






40. 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






41. add rotation - (core strength)






42. Two arm MB chest pass - Rotating chest pass






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






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






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






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






48. Two arm push press - Barbell clean






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






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