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. 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)






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






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






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






5. Single leg dumbbell curl - Single leg barbell curl






6. Ball MB pullover throw - Woodchop throw






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






8. 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)






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






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






11. dont hyper extend back






12. Ball dumbbell chest press - Push up






13. 5-10% BW






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






15. Two arm MB chest pass - Rotating chest pass






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






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






18. add rotation - (core strength)






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






20. Cable pushdown - Supine bench barbell triceps extension






21. Ball squat (chair height) - Multiplanar step up to balance:






22. w/ assistance






23. 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






24. Seated dumbbell shoulder press - Seated shoulder press machine






25. allow shoulders to elevate






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






29. 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.






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






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






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






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






36. Standing Cable row - Ball dumbbell row






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






38. Two arm MB chest pass - Rotating chest pass






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






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






41. 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






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






43. 1 leg - (core stabilization)






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






45. Ball MB pullover throw - Woodchop throw






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






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






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






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






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