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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 - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities






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






3. 1 leg - (core stabilization)






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






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






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






7. 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






8. w/ assistance






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






10. Seated dumbbell shoulder press - Seated shoulder press machine






11. Two arm push press - Barbell clean






12. 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)






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






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






15. 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






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






17. 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






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






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






20. 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






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






23. 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






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






25. add rotation - (core strength)






26. Squat Jump - Tuck Jump






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






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






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






30. Ball dumbbell chest press - Push up






31. 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)






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






33. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






34. 1 leg - (core stabilization)






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






36. Single leg dumbbell curl - Single leg barbell curl






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






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






39. Medicine ball scoop toss - MB side oblique throw






40. 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)






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






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






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






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. Seated two arm dumbbell biceps curl - Biceps curl machine






46. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)






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






48. w/ assistance






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






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







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