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. Seated Cable row - Seated lat pull-down






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






3. Standing Cable row - Ball dumbbell row






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






5. 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






6. 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






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






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






9. Medicine ball scoop toss - MB side oblique throw






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






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






12. add rotation - (core strength)






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






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






15. 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






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






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






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






19. Ball MB pullover throw - Woodchop throw






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






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






22. 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)






23. 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






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






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






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






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






28. Single leg dumbbell curl - Single leg barbell curl






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






30. 5-10% BW






31. Box step up






32. Ball dumbbell chest press - Push up






33. Ball MB pullover throw - Woodchop throw






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






35. Cable pushdown - Supine bench barbell triceps extension






36. Two arm MB chest pass - Rotating chest pass






37. 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






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






39. 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)






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






41. Single leg dumbbell curl - Single leg barbell curl






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






43. Two arm push press - Barbell clean






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






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






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






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






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






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






50. 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)