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






2. 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






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






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






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






6. allow shoulders to elevate






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






8. Standing Cable row - Ball dumbbell row






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






10. 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






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






12. 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.






13. 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






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






15. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






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






21. SL balance - SL balance reach - SL hip rotation - SL lift and chop






22. add rotation - (core strength)






23. 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






24. Two arm push press - Barbell clean






25. Seated Cable row - Seated lat pull-down






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






27. Two arm MB chest pass - Rotating chest pass






28. allow shoulders to elevate






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






30. 5-10% BW






31. Medicine ball scoop toss - MB side oblique throw






32. Ball dumbbell chest press - Push up






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






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






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






36. Squat Jump - Tuck Jump






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






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






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






41. w/ assistance






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






43. Exercises in scapular plane decreases risk of supraspinatus muscle becoming impinged bt head of humerus and coracoacromial arch of scapula. Ex: SL dumbbell scaption in shoulder stabiliation level






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






45. Squat Jump - Tuck Jump






46. 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






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






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






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






50. 1 leg - (core stabilization)






Can you answer 50 questions in 15 minutes?



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