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 - On bench - Progression: Alt arms - One arm






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






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






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






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






6. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






11. w/ assistance






12. Box step up






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






14. Medicine ball scoop toss - MB side oblique throw






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






16. 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






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






18. Seated Cable row - Seated lat pull-down






19. Ball MB pullover throw - Woodchop throw






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






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






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






23. Ball dumbbell chest press - Push up






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






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






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






27. Single leg dumbbell curl - Single leg barbell curl






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






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






30. Two arm MB chest pass - Rotating chest pass






31. add rotation - (core strength)






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. 1 leg - (core stabilization)






34. 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.






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






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






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






38. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






43. Two arm push press - Barbell clean






44. 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)






45. 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






46. Squat Jump - Tuck Jump






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






48. Standing Cable row - Ball dumbbell row






49. 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






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