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. 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.






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






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






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






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






7. Seated Cable row - Seated lat pull-down






8. Cable pushdown - Supine bench barbell triceps extension






9. 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






10. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )






11. 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.






12. Seated Cable row - Seated lat pull-down






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






14. 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






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






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






17. Standing Cable row - Ball dumbbell row






18. 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






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






20. 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






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






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






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






24. Ball dumbbell chest press - Push up






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






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






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






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






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






30. 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






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






32. add rotation - (core strength)






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






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






35. Ball MB pullover throw - Woodchop throw






36. Medicine ball scoop toss - MB side oblique throw






37. Two arm MB chest pass - Rotating chest pass






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






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






40. add rotation - (core strength)






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






42. Ball dumbbell chest press - Push up






43. dont hyper extend back






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






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






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






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






48. Single leg dumbbell curl - Single leg barbell curl






49. allow shoulders to elevate






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