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 - On bench - Progression: Alt arms - One arm






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






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






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






5. Seated Cable row - Seated lat pull-down






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






7. Box step up






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






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






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






11. Box step up






12. 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.






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






14. 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






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






16. Squat Jump - Tuck Jump






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






18. 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






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






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






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






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






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






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






25. add rotation - (core strength)






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






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






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






29. 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






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






31. 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






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






33. Two arm push press - Barbell clean






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






35. Cable pushdown - Supine bench barbell triceps extension






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






37. 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






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






39. 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)






40. 1 leg - (core stabilization)






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






42. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






43. 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






44. w/ assistance






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. Seated Cable row - Seated lat pull-down






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






48. Medicine ball scoop toss - MB side oblique throw






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






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