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. 1 leg - (core stabilization)






2. Ball dumbbell chest press - Push up






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






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






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






6. 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






7. 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






8. 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)






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






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






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






12. w/ assistance






13. 5-10% BW






14. Cable pushdown - Supine bench barbell triceps extension






15. Standing Cable row - Ball dumbbell row






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






17. Box step up






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






19. allow shoulders to elevate






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






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






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






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






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






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






26. 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.






27. Medicine ball scoop toss - MB side oblique throw






28. Box step up






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






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






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






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






33. add rotation - (core strength)






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






35. Two arm push press - Barbell clean






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






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






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






39. allow shoulders to elevate






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






41. 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






42. Standing Cable row - Ball dumbbell row






43. Two arm MB chest pass - Rotating chest pass






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






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






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






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






48. Seated dumbbell shoulder press - Seated shoulder press machine






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






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