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






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






3. Standing Cable row - Ball dumbbell row






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






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






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






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






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






9. 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






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






11. 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






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






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






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






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






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






17. 5-10% BW






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






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






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






21. 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.






22. Squat Jump - Tuck Jump






23. add rotation - (core strength)






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






25. allow shoulders to elevate






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






27. 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






28. w/ assistance






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






30. 5-10% BW






31. Two arm MB chest pass - Rotating chest pass






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






33. 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)






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. 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






36. 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.






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






38. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)






39. 1 leg - (core stabilization)






40. Ball dumbbell chest press - Push up






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






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






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






44. Ball MB pullover throw - Woodchop throw






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






46. 1 leg - (core stabilization)






47. 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






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






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






50. Single leg dumbbell curl - Single leg barbell curl