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. Seated two arm dumbbell biceps curl - Biceps curl machine






3. 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






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






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






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






7. Box step up






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






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






10. 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






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






12. 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






13. add rotation - (core strength)






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






15. Ball MB pullover throw - Woodchop throw






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






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






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






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






20. 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






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






22. dont hyper extend back






23. 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






24. Seated dumbbell shoulder press - Seated shoulder press machine






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






26. 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.






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






28. 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






29. Box step up






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






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






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. Squat Jump - Tuck Jump






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






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






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






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






38. Standing Cable row - Ball dumbbell row






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






40. Two arm push press - Barbell clean






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






42. Seated Cable row - Seated lat pull-down






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






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






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






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






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






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






49. add rotation - (core strength)






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