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 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.






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






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






4. 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






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






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






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






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






9. 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






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






11. Box step up






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






13. Squat Jump - Tuck Jump






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






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






16. Standing Cable row - Ball dumbbell row






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






18. add rotation - (core strength)






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






20. 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)






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






22. 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






23. 1 leg - (core stabilization)






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






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






26. 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)






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






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






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. 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.






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






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






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






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






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






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






37. w/ assistance






38. 1 leg - (core stabilization)






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






40. allow shoulders to elevate






41. 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)






42. Seated Cable row - Seated lat pull-down






43. 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






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






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






46. Box step up






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






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






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






50. 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