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. 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






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






3. 1 leg - (core stabilization)






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. 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)






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






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






8. add rotation - (core strength)






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






10. 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






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






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






13. Squat Jump - Tuck Jump






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






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






16. Box step up






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






18. 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






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






20. 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






21. Box step up






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






23. Cable pushdown - Supine bench barbell triceps extension






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






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






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






27. Cable pushdown - Supine bench barbell triceps extension






28. 1 leg - (core stabilization)






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






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






31. add rotation - (core strength)






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






33. Medicine ball scoop toss - MB side oblique throw






34. Two arm push press - Barbell clean






35. Two arm push press - Barbell clean






36. Medicine ball scoop toss - MB side oblique throw






37. w/ assistance






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






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






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






41. 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






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






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






44. add rotation - (core strength)






45. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )






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






47. Seated dumbbell shoulder press - Seated shoulder press machine






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






49. allow shoulders to elevate






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