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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. allow shoulders to elevate






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






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






4. Medicine ball scoop toss - MB side oblique throw






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






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






7. Seated Cable row - Seated lat pull-down






8. Two arm push press - Barbell clean






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






10. Cable pushdown - Supine bench barbell triceps extension






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






12. Two arm MB chest pass - Rotating chest pass






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






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






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






16. w/ assistance






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






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






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






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






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






22. Standing Cable row - Ball dumbbell row






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






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






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






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






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






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






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






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






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






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






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






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






35. 5-10% BW






36. 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






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






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






39. 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






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






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






42. 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






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






44. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






45. allow shoulders to elevate






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






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






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






49. 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






50. 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






Can you answer 50 questions in 15 minutes?



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