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






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






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






4. allow shoulders to elevate






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






6. 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






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






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






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






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






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






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






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






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






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






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






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






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






20. Medicine ball scoop toss - MB side oblique throw






21. Box step up






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






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






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






25. 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






26. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






27. Cable pushdown - Supine bench barbell triceps extension






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






29. Ball dumbbell chest press - Push up






30. 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






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






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






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






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






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






36. w/ assistance






37. 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






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






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






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






41. 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






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






43. 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)






44. 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)






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






46. Cable pushdown - Supine bench barbell triceps extension






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






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






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






50. dont hyper extend back