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. 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)






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






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






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






6. 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.






7. add rotation - (core strength)






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






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






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






11. 1 leg - (core stabilization)






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






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






14. 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






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






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






17. w/ assistance






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






19. Two arm push press - Barbell clean






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






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






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






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






24. Ball MB pullover throw - Woodchop throw






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






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






27. 1 leg - (core stabilization)






28. Two arm MB chest pass - Rotating chest pass






29. Cable pushdown - Supine bench barbell triceps extension






30. Squat Jump - Tuck Jump






31. Box step up






32. 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






33. 5-10% BW






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






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






36. Standing Cable row - Ball dumbbell row






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






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






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






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






42. 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






43. Box step up






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






45. 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)






46. Seated dumbbell shoulder press - Seated shoulder press machine






47. add rotation - (core strength)






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






49. Seated dumbbell shoulder press - Seated shoulder press machine






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