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. 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






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






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






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






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






6. Two arm MB chest pass - Rotating chest pass






7. Medicine ball scoop toss - MB side oblique throw






8. 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)






9. Squat Jump - Tuck Jump






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






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






12. Single leg dumbbell curl - Single leg barbell curl






13. 1 leg - (core stabilization)






14. Box step up






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






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






17. 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






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






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






20. Medicine ball scoop toss - MB side oblique throw






21. 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






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






23. Squat Jump - Tuck Jump






24. allow shoulders to elevate






25. Ball MB pullover throw - Woodchop throw






26. 5-10% BW






27. add rotation - (core strength)






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






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. Single leg dumbbell curl - Single leg barbell curl






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






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






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






34. Ball dumbbell chest press - Push up






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






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






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






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






39. Seated Cable row - Seated lat pull-down






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






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






42. allow shoulders to elevate






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






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






45. 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






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






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






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






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






50. 5-10-5 - box drill - T- drill - L.E.F.T. Drill