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






3. Seated dumbbell shoulder press - Seated shoulder press machine






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






5. add rotation - (core strength)






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






7. Seated dumbbell shoulder press - Seated shoulder press machine






8. 1 leg - (core stabilization)






9. Seated Cable row - Seated lat pull-down






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






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






12. Medicine ball scoop toss - MB side oblique throw






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






14. Two arm push press - Barbell clean






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






16. Ball MB pullover throw - Woodchop throw






17. dont hyper extend back






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






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






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






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






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






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






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






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






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






27. 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






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






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






30. 5-10% BW






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






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






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






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






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






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






37. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






39. Squat Jump - Tuck Jump






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






41. Ball dumbbell chest press - Push up






42. Cable pushdown - Supine bench barbell triceps extension






43. 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.






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






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






46. 1 leg - (core stabilization)






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






48. 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






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






50. 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