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






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






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






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






5. 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






6. 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)






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






8. Seated Cable row - Seated lat pull-down






9. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






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






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






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






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






19. Ball dumbbell chest press - Push up






20. 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






21. 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






22. add rotation - (core strength)






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






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






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






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






27. Medicine ball scoop toss - MB side oblique throw






28. 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)






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






30. Medicine ball scoop toss - MB side oblique throw






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






32. 1 leg - (core stabilization)






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






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






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






36. Ball MB pullover throw - Woodchop throw






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






38. 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






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






40. allow shoulders to elevate






41. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






47. 5-10% BW






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






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






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