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






2. 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)






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






4. Seated dumbbell shoulder press - Seated shoulder press machine






5. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






8. Two arm push press - Barbell clean






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






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






11. 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






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






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






14. 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)






15. Box step up






16. allow shoulders to elevate






17. add rotation - (core strength)






18. add rotation - (core strength)






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






20. add rotation - (core strength)






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






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






23. dont hyper extend back






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






25. 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






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






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






28. 1 leg - (core stabilization)






29. 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.






30. Two arm MB chest pass - Rotating chest pass






31. Ball MB pullover throw - Woodchop throw






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






33. add rotation - (core strength)






34. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






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






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






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






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






43. dont hyper extend back






44. Ball dumbbell chest press - Push up






45. allow shoulders to elevate






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






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






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






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






50. Ball MB pullover throw - Woodchop throw