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. 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






2. 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






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






4. add rotation - (core strength)






5. Ball dumbbell chest press - Push up






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






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






8. Ball dumbbell chest press - Push up






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. add rotation - (core strength)






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






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






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






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






15. Two arm push press - Barbell clean






16. 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.






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






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






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






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






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






22. dont hyper extend back






23. Standing Cable row - Ball dumbbell row






24. Seated dumbbell shoulder press - Seated shoulder press machine






25. Squat Jump - Tuck Jump






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






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






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






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






30. Ball MB pullover throw - Woodchop throw






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






32. 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






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






34. Cable pushdown - Supine bench barbell triceps extension






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






36. w/ assistance






37. 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






38. 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)






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






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






41. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






42. 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






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






44. Ball MB pullover throw - Woodchop throw






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






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






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






48. Box step up






49. 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)






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