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






2. dont hyper extend back






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. 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






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






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






7. 5-10% BW






8. Medicine ball scoop toss - MB side oblique throw






9. 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






10. 5-10% BW






11. 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)






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






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






14. 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.






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






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






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






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






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






20. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






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






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






27. 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






28. Two arm push press - Barbell clean






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






30. Box step up






31. add rotation - (core strength)






32. 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






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






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






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






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






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






38. allow shoulders to elevate






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






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






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






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






43. Medicine ball scoop toss - MB side oblique throw






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






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






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






47. Cable pushdown - Supine bench barbell triceps extension






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






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






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