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. dont hyper extend back






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






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






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






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






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






7. Two arm MB chest pass - Rotating chest pass






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






9. 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.






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






11. Seated Cable row - Seated lat pull-down






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






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






14. Make sure head rests comfortably on ball? ? stress on cervical spine.






15. Two arm push press - Barbell clean






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






17. 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






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






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






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






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






22. allow shoulders to elevate






23. add rotation - (core strength)






24. Medicine ball scoop toss - MB side oblique throw






25. Single leg dumbbell curl - Single leg barbell curl






26. allow shoulders to elevate






27. Seated dumbbell shoulder press - Seated shoulder press machine






28. 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)






29. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression






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






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






32. Ball dumbbell chest press - Push up






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






34. Squat Jump - Tuck Jump






35. 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)






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






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






38. 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






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






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






41. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






42. Seated dumbbell shoulder press - Seated shoulder press machine






43. Seated Cable row - Seated lat pull-down






44. 1 leg - (core stabilization)






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






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






47. Two arm push press - Barbell clean






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






49. 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






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