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. Cable pushdown - Supine bench barbell triceps extension






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






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






4. 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






5. Ball MB pullover throw - Woodchop throw






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






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






8. 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






9. allow shoulders to elevate






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






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






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






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






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






15. Seated Cable row - Seated lat pull-down






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






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






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






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






20. Ball dumbbell chest press - Push up






21. Squat Jump - Tuck Jump






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






23. 5-10% BW






24. Medicine ball scoop toss - MB side oblique throw






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






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






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






28. Ball MB pullover throw - Woodchop throw






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






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






31. 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






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






33. allow shoulders to elevate






34. 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)






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






36. 1 leg - (core stabilization)






37. 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






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






39. Two arm push press - Barbell clean






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






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






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. 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.






44. Two arm push press - Barbell clean






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






46. add rotation - (core strength)






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






48. Seated dumbbell shoulder press - Seated shoulder press machine






49. add rotation - (core strength)






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