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. Squat Jump - Tuck Jump






2. Squat Jump - Tuck Jump






3. 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.






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






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






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






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






8. 5-10% BW






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






10. Standing Cable row - Ball dumbbell row






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






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






13. Two arm push press - Barbell clean






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






15. Box step up






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






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






18. allow shoulders to elevate






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






20. 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






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






22. Two arm push press - Barbell clean






23. 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.






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






25. add rotation - (core strength)






26. Single leg dumbbell curl - Single leg barbell curl






27. 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)






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






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






30. w/ assistance






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






32. 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






33. Medicine ball scoop toss - MB side oblique throw






34. 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






35. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)






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






37. 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)






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






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






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






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






42. 1 leg - (core stabilization)






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






44. add rotation - (core strength)






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






46. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






47. 5-10% BW






48. 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)






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






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