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. 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






2. add rotation - (core strength)






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






4. add rotation - (core strength)






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






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






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






8. w/ assistance






9. Seated Cable row - Seated lat pull-down






10. Box step up






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






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






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






14. 1 leg - (core stabilization)






15. Cable pushdown - Supine bench barbell triceps extension






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






17. 5-10% BW






18. Squat Jump - Tuck Jump






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






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






21. Squat Jump - Tuck Jump






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






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






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






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






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






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






29. Two arm MB chest pass - Rotating chest pass






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






31. Cable pushdown - Supine bench barbell triceps extension






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






33. allow shoulders to elevate






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






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






36. Medicine ball scoop toss - MB side oblique throw






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






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






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






40. 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.






41. 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






42. 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)






43. w/ assistance






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






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






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






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






48. Seated dumbbell shoulder press - Seated shoulder press machine






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






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