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






2. allow shoulders to elevate






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






4. 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.






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






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






7. Cable pushdown - Supine bench barbell triceps extension






8. 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






9. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






10. 1 leg - (core stabilization)






11. Squat Jump - Tuck Jump






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






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






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






15. Seated Cable row - Seated lat pull-down






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






17. add rotation - (core strength)






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






19. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities






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






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






22. 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






23. 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






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






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






26. 1 leg - (core stabilization)






27. 5-10% BW






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






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






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






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






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






33. Seated dumbbell shoulder press - Seated shoulder press machine






34. 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)






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






36. w/ assistance






37. Standing Cable row - Ball dumbbell row






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






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






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






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






42. 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






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






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






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






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






47. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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