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. 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






2. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






5. Medicine ball scoop toss - MB side oblique throw






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






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






8. dont hyper extend back






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






10. Single leg dumbbell curl - Single leg barbell curl






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






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






13. Cable pushdown - Supine bench barbell triceps extension






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






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






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






17. Two arm push press - Barbell clean






18. 1 leg - (core stabilization)






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






20. 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)






21. w/ assistance






22. Squat Jump - Tuck Jump






23. 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






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






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






26. 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)






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






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






29. allow shoulders to elevate






30. 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.






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






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






33. add rotation - (core strength)






34. 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






35. 1 leg - (core stabilization)






36. Single leg dumbbell curl - Single leg barbell curl






37. 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.






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






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






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






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






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






43. 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






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






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






46. 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






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






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






49. allow shoulders to elevate






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