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






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






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






4. 1 leg - (core stabilization)






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






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






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






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






9. w/ assistance






10. 1 leg - (core stabilization)






11. Ball dumbbell chest press - Push up






12. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






15. Seated Cable row - Seated lat pull-down






16. 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






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






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






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






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






21. 5-10% BW






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






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






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






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






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






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






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






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






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






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






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






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






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






36. add rotation - (core strength)






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






38. Two arm push press - Barbell clean






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






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






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






42. Box step up






43. 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)






44. Ball dumbbell chest press - Push up






45. 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






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






47. dont hyper extend back






48. 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






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






50. Standing Cable row - Ball dumbbell row