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






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






3. 1 leg - (core stabilization)






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






5. Two arm push press - Barbell clean






6. Ball MB pullover throw - Woodchop throw






7. Standing Cable row - Ball dumbbell row






8. 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






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






10. Ball MB pullover throw - Woodchop throw






11. 5-10% BW






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






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






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






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






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. Ball dumbbell chest press - Push up






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






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






20. 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)






21. w/ assistance






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






23. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm






24. 1 leg - (core stabilization)






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






26. Squat Jump - Tuck Jump






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






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






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






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. Medicine ball scoop toss - MB side oblique throw






32. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






37. 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)






38. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






39. add rotation - (core strength)






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






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






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






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






44. Ball dumbbell chest press - Push up






45. Seated dumbbell shoulder press - Seated shoulder press machine






46. W/ pushdown - use rope? allows elbows to track through natural range of motion - risk compensation. - W/ barbell curls - watch hand and elbow alignment to ? stress on elbow and compensation. - W/ extension - maintain alignment of ankle - knee - hip






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






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






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






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