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






3. 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)






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






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






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






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






9. Seated dumbbell shoulder press - Seated shoulder press machine






10. Standing Cable row - Ball dumbbell row






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






12. add rotation - (core strength)






13. Medicine ball scoop toss - MB side oblique throw






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






15. dont hyper extend back






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






17. 1 leg - (core stabilization)






18. Seated Cable row - Seated lat pull-down






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






20. dont hyper extend back






21. Two arm MB chest pass - Rotating chest pass






22. Single leg dumbbell curl - Single leg barbell curl






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






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






25. 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.






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






27. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






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






33. Box step up






34. 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)






35. add rotation - (core strength)






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






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






38. Standing Cable row - Ball dumbbell row






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






40. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






45. Ball dumbbell chest press - Push up






46. w/ assistance






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






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






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






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