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. 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






2. Box step up






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






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






5. Seated Cable row - Seated lat pull-down






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






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






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






9. 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)






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






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






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






13. 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






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






15. 5-10% BW






16. 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.






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






18. Squat Jump - Tuck Jump






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






20. 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






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






22. Ball MB pullover throw - Woodchop throw






23. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






24. 5-10% BW






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






26. 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






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






28. Two arm MB chest pass - Rotating chest pass






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






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






31. w/ assistance






32. 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)






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






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






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






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






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






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






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






40. 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






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






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






43. 1 leg - (core stabilization)






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






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






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






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






48. Squat Jump - Tuck Jump






49. Two arm push press - Barbell clean






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