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






2. add rotation - (core strength)






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






4. dont hyper extend back






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. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +






7. 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






8. Seated Cable row - Seated lat pull-down






9. Ball dumbbell chest press - Push up






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






11. w/ assistance






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






13. dont hyper extend back






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






15. Box step up






16. 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






17. Ball MB pullover throw - Woodchop throw






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






19. 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






20. 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.






21. add rotation - (core strength)






22. 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






23. 1 leg - (core stabilization)






24. Seated dumbbell shoulder press - Seated shoulder press machine






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






26. 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






27. Two arm MB chest pass - Rotating chest pass






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






29. 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)






30. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






36. 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






37. add rotation - (core strength)






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






39. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +






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






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






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






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






44. Squat Jump - Tuck Jump






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






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






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






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






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






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