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. Ball dumbbell chest press - Push up






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






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






4. 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






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






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






7. Two arm MB chest pass - Rotating chest pass






8. Ball MB pullover throw - Woodchop throw






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






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






11. Medicine ball scoop toss - MB side oblique throw






12. 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






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






14. 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






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






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






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






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






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






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






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






22. allow shoulders to elevate






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






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






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






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






27. Ball dumbbell chest press - Push up






28. 1 leg - (core stabilization)






29. add rotation - (core strength)






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






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






32. Seated Cable row - Seated lat pull-down






33. 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.






34. Cable pushdown - Supine bench barbell triceps extension






35. 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






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






37. Medicine ball scoop toss - MB side oblique throw






38. 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






39. Single leg dumbbell curl - Single leg barbell curl






40. Two arm push press - Barbell clean






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






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






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






44. 5-10% BW






45. 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






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






47. Standing Cable row - Ball dumbbell row






48. add rotation - (core strength)






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






50. 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)