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. allow shoulders to elevate






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






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






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






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






7. 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






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






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






11. add rotation - (core strength)






12. allow shoulders to elevate






13. 1 leg - (core stabilization)






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






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






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






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






18. 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)






19. w/ assistance






20. 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






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






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






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






24. Squat Jump - Tuck Jump






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






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






27. 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






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






29. Standing Cable row - Ball dumbbell row






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






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






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






33. add rotation - (core strength)






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






35. Seated dumbbell shoulder press - Seated shoulder press machine






36. Ball dumbbell chest press - Push up






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






38. add rotation - (core strength)






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






40. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






43. 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.






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






45. w/ assistance






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






47. 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






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






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






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