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. Standing Cable row - Ball dumbbell row






2. Ball MB pullover throw - Woodchop throw






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






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






5. add rotation - (core strength)






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






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






8. Two arm push press - Barbell clean






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






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






11. w/ assistance






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






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






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






15. Box step up






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






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






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






19. 1 leg - (core stabilization)






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






21. 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






22. 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






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






24. allow shoulders to elevate






25. 5-10% BW






26. 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)






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






28. 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.






29. 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






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






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






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






33. Seated Cable row - Seated lat pull-down






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






35. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






40. 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






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






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






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






44. Single leg dumbbell curl - Single leg barbell curl






45. dont hyper extend back






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






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






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






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






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