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. Single leg dumbbell curl - Single leg barbell curl






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






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






4. Squat Jump - Tuck Jump






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






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. 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.






8. 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






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






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






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






12. Dynamic - Functional - Multiplanar lunge (side - front - turn) - Prisoner squat (like reg but hands on ears) - Single leg squat touchdown - Tube walk (side to side) - Med ball (MB) chop and lift






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






14. 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)






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






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. Seated two arm dumbbell biceps curl - Biceps curl machine






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






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






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






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






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






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






25. 5-10% BW






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






27. 5-10% BW






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






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






30. 1 leg - (core stabilization)






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






32. Squat Jump - Tuck Jump






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






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






35. Ball MB pullover throw - Woodchop throw






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






37. 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






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






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






40. allow shoulders to elevate






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






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






43. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






44. dont hyper extend back






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






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






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






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






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






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