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






2. Ball dumbbell chest press - Push up






3. 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






4. Two arm MB chest pass - Rotating chest pass






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






7. Single leg dumbbell curl - Single leg barbell curl






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






9. 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






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






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






12. Standing Cable row - Ball dumbbell row






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






14. 5-10% BW






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






16. Seated Cable row - Seated lat pull-down






17. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






18. Ball MB pullover throw - Woodchop throw






19. 5-10% BW






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






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






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






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






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






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






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






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






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






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






31. Squat Jump - Tuck Jump






32. 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






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






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






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






36. 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






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






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






39. Seated dumbbell shoulder press - Seated shoulder press machine






40. 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






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






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






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






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






45. 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.






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






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






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






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






50. 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