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






2. Two arm MB chest pass - Rotating chest pass






3. dont hyper extend back






4. add rotation - (core strength)






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






6. Two arm push press - Barbell clean






7. Cable pushdown - Supine bench barbell triceps extension






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






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






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






11. 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






12. allow shoulders to elevate






13. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






20. May need to hold stability ball for some people- allow head forward (keep cervical spine neutral) or back arch. - Shoulders externally rotated w/ scapula in retracted and depressed position. ( Shoulder stabilization lvl)






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






22. 1 leg - (core stabilization)






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






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






25. Seated Cable row - Seated lat pull-down






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






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






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






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






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






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






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






34. add rotation - (core strength)






35. w/ assistance






36. Box step up






37. 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






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






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






40. 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)






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






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






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






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






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






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






47. w/ assistance






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






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






50. Single leg dumbbell curl - Single leg barbell curl