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






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






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






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






5. add rotation - (core strength)






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






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






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






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






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






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






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






13. Ball MB pullover throw - Woodchop throw






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






15. Seated dumbbell shoulder press - Seated shoulder press machine






16. 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.






17. Squat Jump - Tuck Jump






18. Seated Cable row - Seated lat pull-down






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






20. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






21. dont hyper extend back






22. 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






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






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






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






26. Cable pushdown - Supine bench barbell triceps extension






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






28. Two arm push press - Barbell clean






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






30. Ball MB pullover throw - Woodchop throw






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






32. Standing Cable row - Ball dumbbell row






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






34. add rotation - (core strength)






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






36. 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






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






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






39. Two arm push press - Barbell clean






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






41. dont hyper extend back






42. Box step up






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






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






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






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






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






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






49. 5-10% BW






50. 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