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. Single leg dumbbell curl - Single leg barbell curl






2. 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






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






4. 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






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






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






7. w/ assistance






8. Seated Cable row - Seated lat pull-down






9. Ball MB pullover throw - Woodchop throw






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






11. Squat Jump - Tuck Jump






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






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






14. 5-10% BW






15. Standing Cable row - Ball dumbbell row






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






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






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






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






20. Two arm MB chest pass - Rotating chest pass






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






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






23. 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






24. dont hyper extend back






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






26. dont hyper extend back






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






28. Seated Cable row - Seated lat pull-down






29. Box step up






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






31. 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.






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






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






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






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






36. 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






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






38. 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






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






40. Seated dumbbell shoulder press - Seated shoulder press machine






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






43. Two arm MB chest pass - Rotating chest pass






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






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






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






47. add rotation - (core strength)






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






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






50. add rotation - (core strength)