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. Two arm MB chest pass - Rotating chest pass






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






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






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






5. Box step up






6. 5-10% BW






7. 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.






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






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






10. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






16. w/ assistance






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






18. 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






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






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






21. Medicine ball scoop toss - MB side oblique throw






22. Standing Cable row - Ball dumbbell row






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






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






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






26. 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






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






28. Two arm MB chest pass - Rotating chest pass






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






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






31. Cable pushdown - Supine bench barbell triceps extension






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






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






34. 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






35. add rotation - (core strength)






36. Seated Cable row - Seated lat pull-down






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






38. 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






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






40. add rotation - (core strength)






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






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






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






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






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






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. 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






48. Don't use ball for support - use as guide through squat motion - Make sure low back does not arch (caused by tight Lats & weak intrinsic core stabilizers) - Drawn in at all times (total body stabilization)






49. Two arm push press - Barbell clean






50. 5-10-5 - box drill - T- drill - L.E.F.T. Drill