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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. 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






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






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






4. 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






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






6. 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






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






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






10. Cable pushdown - Supine bench barbell triceps extension






11. allow shoulders to elevate






12. Two arm MB chest pass - Rotating chest pass






13. Medicine ball scoop toss - MB side oblique throw






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






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






16. Ball dumbbell chest press - Push up






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






18. 1 leg - (core stabilization)






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






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






21. 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)






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






23. add rotation - (core strength)






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






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






26. 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.






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






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






29. Cable pushdown - Supine bench barbell triceps extension






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






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






32. add rotation - (core strength)






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






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






35. 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






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






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






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






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






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






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






42. w/ assistance






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






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






45. allow shoulders to elevate






46. Standing Cable row - Ball dumbbell row






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






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






49. 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






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






Can you answer 50 questions in 15 minutes?



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