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






2. Ball dumbbell chest press - Push up






3. dont hyper extend back






4. Two arm push press - Barbell clean






5. 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)






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






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






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






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






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






11. add rotation - (core strength)






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






13. 1 leg - (core stabilization)






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






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






16. 5-10% BW






17. 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






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






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






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






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






22. 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






23. Medicine ball scoop toss - MB side oblique throw






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






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






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






27. Two arm MB chest pass - Rotating chest pass






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






29. Two arm push press - Barbell clean






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






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






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






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






34. 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






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






36. 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






37. 5-10% BW






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






39. 1 leg - (core stabilization)






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






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






42. 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






43. w/ assistance






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






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






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






47. 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.






48. Ball MB pullover throw - Woodchop throw






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






50. w/ assistance