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






2. Ball MB pullover throw - Woodchop throw






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






4. 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)






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






6. 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






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






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






9. 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)






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






11. 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






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






13. 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.






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






15. Two arm push press - Barbell clean






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






17. Cable pushdown - Supine bench barbell triceps extension






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






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






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






21. 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






22. Box step up






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






24. Two arm MB chest pass - Rotating chest pass






25. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






26. 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






27. 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






28. Seated dumbbell shoulder press - Seated shoulder press machine






29. 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)






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






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






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. Cable pushdown - Supine bench barbell triceps extension






34. Standing Cable row - Ball dumbbell row






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






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






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






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






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






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






41. Medicine ball scoop toss - MB side oblique throw






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






43. 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






44. 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






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






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






47. add rotation - (core strength)






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






49. Box step up






50. Two arm push press - Barbell clean