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 - Kneeling over ball - Progression: Alt arm - 1 arm






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. Two arm push press - Barbell clean






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






5. w/ assistance






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






7. 5-10% BW






8. O Regression: Seated - Progression: 2 leg - 2 arm? 2 leg - alt arm? 2 leg - 1 arm - 1 leg - 2 arm? 1 leg - alt arm? 1 leg - 1 arm






9. add rotation - (core strength)






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






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






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






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






14. Single leg dumbbell curl - Single leg barbell curl






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






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






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






18. 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






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






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






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






22. 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






23. 5-10% BW






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






25. Two arm MB chest pass - Rotating chest pass






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






27. 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)






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






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






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






31. Medicine ball scoop toss - MB side oblique throw






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






33. 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






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






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






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






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






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






39. 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.






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






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






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






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






44. allow shoulders to elevate






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






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






47. 1 leg - (core stabilization)






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






49. Ball dumbbell chest press - Push up






50. 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