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






2. Seated Cable row - Seated lat pull-down






3. add rotation - (core strength)






4. dont hyper extend back






5. 1 leg - (core stabilization)






6. 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)






7. 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






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






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






10. allow shoulders to elevate






11. Standing Cable row - Ball dumbbell row






12. w/ assistance






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






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






15. 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






16. Squat Jump - Tuck Jump






17. Ball MB pullover throw - Woodchop throw






18. 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






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






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






22. 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






23. 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






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






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






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






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






28. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






32. 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)






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






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






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






37. add rotation - (core strength)






38. 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.






39. 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






40. Cable pushdown - Supine bench barbell triceps extension






41. Squat Jump - Tuck Jump






42. Ball MB pullover throw - Woodchop throw






43. Standing Cable row - Ball dumbbell row






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






45. Seated Cable row - Seated lat pull-down






46. 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






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






48. 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






49. Cable pushdown - Supine bench barbell triceps extension






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







Sorry!:) No result found.

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