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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. 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






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






3. 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






4. 5-10% BW






5. Box step up






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






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






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






9. Cable pushdown - Supine bench barbell triceps extension






10. 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






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






12. 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.






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






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






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. Standing Cable row - Ball dumbbell row






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






18. Single leg dumbbell curl - Single leg barbell curl






19. Cable pushdown - Supine bench barbell triceps extension






20. Ball dumbbell chest press - Push up






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






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






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






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






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






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






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






28. Ball MB pullover throw - Woodchop throw






29. Single leg dumbbell curl - Single leg barbell curl






30. Ball dumbbell chest press - Push up






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






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 - Kneeling over ball - Progression: Alt arm - 1 arm






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






35. add rotation - (core strength)






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






37. Seated Cable row - Seated lat pull-down






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






39. Two arm push press - Barbell clean






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






41. Two arm MB chest pass - Rotating chest pass






42. 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






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






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






45. Medicine ball scoop toss - MB side oblique throw






46. 1 leg - (core stabilization)






47. 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






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






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






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