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






2. Standing Cable row - Ball dumbbell row






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






4. 5-10% BW






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






6. 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






7. Squat Jump - Tuck Jump






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






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






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






11. Ball dumbbell chest press - Push up






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






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






14. Squat Jump - Tuck Jump






15. 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.






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






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






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






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






20. Ball MB pullover throw - Woodchop throw






21. w/ assistance






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






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






24. 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






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






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






27. 1 leg - (core stabilization)






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






29. add rotation - (core strength)






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






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






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






33. add rotation - (core strength)






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






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






36. Cable pushdown - Supine bench barbell triceps extension






37. 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






38. 1 leg - (core stabilization)






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






40. Single leg dumbbell curl - Single leg barbell curl






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






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






43. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






48. Seated dumbbell shoulder press - Seated shoulder press machine






49. 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






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