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






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






3. Box step up






4. 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






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






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. 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






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






9. 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)






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






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






12. Two arm push press - Barbell clean






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






14. w/ assistance






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






16. Ball MB pullover throw - Woodchop throw






17. 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.






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






19. 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)






20. allow shoulders to elevate






21. Squat Jump - Tuck Jump






22. Standing Cable row - Ball dumbbell row






23. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






28. allow shoulders to elevate






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






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






31. 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






32. Seated dumbbell shoulder press - Seated shoulder press machine






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






34. 5-10% BW






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






36. Two arm MB chest pass - Rotating chest pass






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






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






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






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






41. Seated Cable row - Seated lat pull-down






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






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






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






45. Cable pushdown - Supine bench barbell triceps extension






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






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






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






49. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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