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






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






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






4. 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






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






6. Ball squat (chair height) - Multiplanar step up to balance:






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






8. 1 leg - (core stabilization)






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






10. 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)






11. Standing Cable row - Ball dumbbell row






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






13. Two arm push press - Barbell clean






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






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






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






17. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






21. Seated dumbbell shoulder press - Seated shoulder press machine






22. 5-10% BW






23. 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






24. add rotation - (core strength)






25. May need to hold stability ball for some people- allow head forward (keep cervical spine neutral) or back arch. - Shoulders externally rotated w/ scapula in retracted and depressed position. ( Shoulder stabilization lvl)






26. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






29. 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






30. Ball MB pullover throw - Woodchop throw






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






32. 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






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






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






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






36. w/ assistance






37. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






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






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






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






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






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






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






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






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