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






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






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






4. Cable pushdown - Supine bench barbell triceps extension






5. Squat Jump - Tuck Jump






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






7. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






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






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






15. Box step up






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






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






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






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






20. Two arm MB chest pass - Rotating chest pass






21. 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






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






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






24. Two arm push press - Barbell clean






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






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






27. add rotation - (core strength)






28. Seated Cable row - Seated lat pull-down






29. Box step up






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






31. 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






32. 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)






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






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






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






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






37. 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






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






39. Single leg dumbbell curl - Single leg barbell curl






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






41. 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






42. Single leg dumbbell curl - Single leg barbell curl






43. 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






44. 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






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






46. Two arm MB chest pass - Rotating chest pass






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






48. Medicine ball scoop toss - MB side oblique throw






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






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