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. 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






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






3. allow shoulders to elevate






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






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






6. 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)






7. Ball dumbbell chest press - Push up






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






9. 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.






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






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






12. allow shoulders to elevate






13. add rotation - (core strength)






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






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






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






17. Ball MB pullover throw - Woodchop throw






18. Standing Cable row - Ball dumbbell row






19. Medicine ball scoop toss - MB side oblique throw






20. 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)






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






22. 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






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






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






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






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






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






28. Standing Cable row - Ball dumbbell row






29. 1 leg - (core stabilization)






30. dont hyper extend back






31. 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






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






33. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






35. 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






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






37. add rotation - (core strength)






38. Cable pushdown - Supine bench barbell triceps extension






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






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






41. 1 leg - (core stabilization)






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






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






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






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






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






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






48. Single leg dumbbell curl - Single leg barbell curl






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






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