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






2. Seated Cable row - Seated lat pull-down






3. 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






4. w/ assistance






5. 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)






6. Ball dumbbell chest press - Push up






7. 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






8. allow shoulders to elevate






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






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






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






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






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






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






15. 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






16. 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






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






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






19. 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.






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






21. 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






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






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






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






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






26. 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






27. dont hyper extend back






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






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






30. Box step up






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






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






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






34. allow shoulders to elevate






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






36. add rotation - (core strength)






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






38. 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






39. Squat Jump - Tuck Jump






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






41. 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






42. Seated dumbbell shoulder press - Seated shoulder press machine






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






44. 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






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






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






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






48. 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)






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






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