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. 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






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






3. 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






4. Seated dumbbell shoulder press - Seated shoulder press machine






5. Ball dumbbell chest press - Push up






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






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






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






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






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






12. 1 leg - (core stabilization)






13. Cable pushdown - Supine bench barbell triceps extension






14. Two arm MB chest pass - Rotating chest pass






15. Ball MB pullover throw - Woodchop throw






16. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






19. 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






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






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






22. Squat Jump - Tuck Jump






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






24. 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






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






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






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






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






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






30. 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






31. w/ assistance






32. 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






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






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






35. Box step up






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






37. allow shoulders to elevate






38. dont hyper extend back






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






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






41. dont hyper extend back






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






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






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






45. 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






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






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






48. May need to hold stability ball for some people- allow head forward (keep cervical spine neutral) or back arch. - Shoulders externally rotated w/ scapula in retracted and depressed position. ( Shoulder stabilization lvl)






49. 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






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