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






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






3. 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






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






5. 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)






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






7. Ball MB pullover throw - Woodchop throw






8. Medicine ball scoop toss - MB side oblique throw






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






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






11. Ball MB pullover throw - Woodchop throw






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






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






14. Standing Cable row - Ball dumbbell row






15. Box step up






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






17. Seated dumbbell shoulder press - Seated shoulder press machine






18. SL balance - SL balance reach - SL hip rotation - SL lift and chop






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






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






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






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






24. 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






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






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






27. Box step up






28. 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.






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






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






31. Two arm MB chest pass - Rotating chest pass






32. 1 leg - (core stabilization)






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






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






35. allow shoulders to elevate






36. 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






37. Squat Jump - Tuck Jump






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






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






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






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






42. 5-10% BW






43. Seated dumbbell shoulder press - Seated shoulder press machine






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. Medicine ball scoop toss - MB side oblique throw






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






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






48. Single leg dumbbell curl - Single leg barbell curl






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






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