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 - On bench - Progression: Alt arms - One arm






2. add rotation - (core strength)






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






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






5. Cable pushdown - Supine bench barbell triceps extension






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






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






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






9. allow shoulders to elevate






10. 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






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






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






13. 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






14. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






16. dont hyper extend back






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






18. 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)






19. Ball MB pullover throw - Woodchop throw






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






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






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






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






24. Ball MB pullover throw - Woodchop throw






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






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






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






28. 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)






29. Single leg dumbbell curl - Single leg barbell curl






30. 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)






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






32. Seated Cable row - Seated lat pull-down






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






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






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






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






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






39. Box step up






40. 5-10% BW






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






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






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






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






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






46. 5-10% BW






47. 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






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






49. Standing Cable row - Ball dumbbell row






50. 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