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






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






3. Ball MB pullover throw - Woodchop throw






4. 1 leg - (core stabilization)






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






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






7. Two arm MB chest pass - Rotating chest pass






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






9. 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






10. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






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






16. 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)






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






18. Cable pushdown - Supine bench barbell triceps extension






19. Cable pushdown - Supine bench barbell triceps extension






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






21. Squat Jump - Tuck Jump






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






23. 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






24. dont hyper extend back






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






26. Ball dumbbell chest press - Push up






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






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






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






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






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






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






33. add rotation - (core strength)






34. Box step up






35. Seated dumbbell shoulder press - Seated shoulder press machine






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






37. Standing Cable row - Ball dumbbell row






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






39. w/ assistance






40. 5-10% BW






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






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






43. w/ assistance






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






45. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






47. allow shoulders to elevate






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






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






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