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






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






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






4. Medicine ball scoop toss - MB side oblique throw






5. 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






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






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






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






9. 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






10. 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






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






12. 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






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






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






15. Standing Cable row - Ball dumbbell row






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






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






18. Seated Cable row - Seated lat pull-down






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






20. Two arm MB chest pass - Rotating chest pass






21. add rotation - (core strength)






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






23. Ball MB pullover throw - Woodchop throw






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






25. w/ assistance






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






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






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






29. 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.






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






31. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






33. 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)






34. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






40. Cable pushdown - Supine bench barbell triceps extension






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






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






43. Ball dumbbell chest press - Push up






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






45. 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






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






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






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






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






50. add rotation - (core strength)