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






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






4. 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.






5. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






10. Two arm MB chest pass - Rotating chest pass






11. 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






12. 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






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






14. 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.






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






16. Multiplanar hop w/ stabilization - Single leg box hop down w/ stabilization - Single leg box hop up w/ stabilization






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






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






19. Ball MB pullover throw - Woodchop throw






20. Single leg dumbbell curl - Single leg barbell curl






21. 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)






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






23. 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






24. Two arm push press - Barbell clean






25. Two arm MB chest pass - Rotating chest pass






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






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






28. 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)






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






31. Squat Jump - Tuck Jump






32. allow shoulders to elevate






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






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






35. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






41. w/ assistance






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






43. add rotation - (core strength)






44. Seated Cable row - Seated lat pull-down






45. w/ assistance






46. add rotation - (core strength)






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






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






49. Ball dumbbell chest press - Push up






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