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






2. 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)






3. 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






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






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






6. 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)






7. allow shoulders to elevate






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






9. 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






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






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






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






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






14. 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






15. Single leg dumbbell curl - Single leg barbell curl






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






17. dont hyper extend back






18. 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






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






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






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






22. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






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






29. add rotation - (core strength)






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






31. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk






32. Two arm MB chest pass - Rotating chest pass






33. Two arm MB chest pass - Rotating chest pass






34. 1. Floor 2. Half foam roll 3. Airex pad 4. Dyna disk






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






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






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






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. Seated Cable row - Seated lat pull-down






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






41. 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






42. Seated Cable row - Seated lat pull-down






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






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






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






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






47. Squat Jump - Tuck Jump






48. add rotation - (core strength)






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






50. Seated dumbbell shoulder press - Seated shoulder press machine