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 - Standing w/ cable - Progression: Alt arms - Single arm






2. 1 leg - (core stabilization)






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






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






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






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






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






8. allow shoulders to elevate






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






10. 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.






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






12. add rotation - (core strength)






13. 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






14. Seated dumbbell shoulder press - Seated shoulder press machine






15. Seated Cable row - Seated lat pull-down






16. Medicine ball scoop toss - MB side oblique throw






17. Box step up






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






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






20. 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






21. 5-10% BW






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






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






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






25. dont hyper extend back






26. Medicine ball scoop toss - MB side oblique throw






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






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






29. Cable pushdown - Supine bench barbell triceps extension






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






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






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






33. Single leg dumbbell curl - Single leg barbell curl






34. 5-10% BW






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






36. Single leg dumbbell curl - Single leg barbell curl






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






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






40. Box step up






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






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






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






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






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






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






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






48. Cable pushdown - Supine bench barbell triceps extension






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






50. Ball MB pullover throw - Woodchop throw