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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. Ball MB pullover throw - Woodchop throw






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






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






4. 1 leg - (core stabilization)






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






6. w/ assistance






7. Seated Cable row - Seated lat pull-down






8. Ball dumbbell chest press - Push up






9. 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






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






11. 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






12. allow shoulders to elevate






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






14. Box step up






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






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






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






18. 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






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






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






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






22. 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






23. 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)






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






25. 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






26. Standing Cable row - Ball dumbbell row






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






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






29. 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.






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






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






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






33. 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.






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






35. Ball dumbbell chest press - Push up






36. Two arm MB chest pass - Rotating chest pass






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






38. 1 leg - (core stabilization)






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






40. Two arm MB chest pass - Rotating chest pass






41. Single leg dumbbell curl - Single leg barbell curl






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






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






44. Two arm push press - Barbell clean






45. Standing Cable row - Ball dumbbell row






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






47. add rotation - (core strength)






48. Cable pushdown - Supine bench barbell triceps extension






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






50. add rotation - (core strength)







Sorry!:) No result found.

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