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. w/ assistance






2. Ball MB pullover throw - Woodchop throw






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






4. 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)






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






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






7. Standing Cable row - Ball dumbbell row






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






9. 5-10% BW






10. Medicine ball scoop toss - MB side oblique throw






11. Two arm MB chest pass - Rotating chest pass






12. Ball dumbbell chest press - Push up






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






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






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






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






17. 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






18. Box step up






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






20. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






22. Two arm push press - Barbell clean






23. 5-10% BW






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






25. w/ assistance






26. Ball dumbbell chest press - Push up






27. 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






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






29. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






34. 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






35. allow shoulders to elevate






36. 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






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






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






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






40. 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






41. add rotation - (core strength)






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






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






44. Cable pushdown - Supine bench barbell triceps extension






45. 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






46. Seated Cable row - Seated lat pull-down






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






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






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






50. Single leg dumbbell curl - Single leg barbell curl