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. Medicine ball scoop toss - MB side oblique throw






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






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






4. allow shoulders to elevate






5. Seated Cable row - Seated lat pull-down






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






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






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






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






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






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






12. add rotation - (core strength)






13. 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






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






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






16. 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






17. dont hyper extend back






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






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






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






21. Seated Cable row - Seated lat pull-down






22. 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.






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






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






25. w/ assistance






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






27. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






32. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






35. add rotation - (core strength)






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






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






40. 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






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






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






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






44. 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






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






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






47. w/ assistance






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






49. allow shoulders to elevate






50. Seated dumbbell shoulder press - Seated shoulder press machine