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. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






7. Seated dumbbell shoulder press - Seated shoulder press machine






8. Single leg dumbbell curl - Single leg barbell curl






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






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






11. 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)






12. w/ assistance






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






14. Squat Jump - Tuck Jump






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






16. dont hyper extend back






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






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






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






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






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






22. Two arm push press - Barbell clean






23. Two arm MB chest pass - Rotating chest pass






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






25. Ball dumbbell chest press - Push up






26. Seated dumbbell shoulder press - Seated shoulder press machine






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






28. 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






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






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






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






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






33. Cable pushdown - Supine bench barbell triceps extension






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






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






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






37. Medicine ball scoop toss - MB side oblique throw






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






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






40. 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.






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






42. Standing Cable row - Ball dumbbell row






43. Single leg dumbbell curl - Single leg barbell curl






44. allow shoulders to elevate






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






46. 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






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






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






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






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