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. 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)






2. 5-10% BW






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






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






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






6. Single leg dumbbell curl - Single leg barbell curl






7. 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






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






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






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






11. Ball MB pullover throw - Woodchop throw






12. Two arm push press - Barbell clean






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






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






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






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






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






18. w/ assistance






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






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






21. 1 leg - (core stabilization)






22. 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






23. add rotation - (core strength)






24. 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






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






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






27. Ball dumbbell chest press - Push up






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






29. dont hyper extend back






30. 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






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






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






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






34. O Regression: Seated - Progression: 2 leg - 2 arm? 2 leg - alt arm? 2 leg - 1 arm - 1 leg - 2 arm? 1 leg - alt arm? 1 leg - 1 arm






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






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






37. add rotation - (core strength)






38. 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






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






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






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






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






43. Seated Cable row - Seated lat pull-down






44. allow shoulders to elevate






45. Single leg dumbbell curl - Single leg barbell curl






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






47. 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)






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






49. Box step up






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