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. Standing Cable row - Ball dumbbell row






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






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






4. Medicine ball scoop toss - MB side oblique throw






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






6. 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.






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






8. 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






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






10. Two arm MB chest pass - Rotating chest pass






11. Ball MB pullover throw - Woodchop throw






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






13. allow shoulders to elevate






14. Seated dumbbell shoulder press - Seated shoulder press machine






15. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






17. 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.






18. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






20. add rotation - (core strength)






21. 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






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






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






24. Two arm push press - Barbell clean






25. Seated Cable row - Seated lat pull-down






26. Seated Cable row - Seated lat pull-down






27. Box step up






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






29. 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






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






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






32. 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






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






34. 1 leg - (core stabilization)






35. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






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






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






43. add rotation - (core strength)






44. Seated dumbbell shoulder press - Seated shoulder press machine






45. 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






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






47. Cable pushdown - Supine bench barbell triceps extension






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






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






50. Single leg dumbbell curl - Single leg barbell curl