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






2. Squat jump - Tuck jump - Butt kick - Power step up






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






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






5. add rotation - (core strength)






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






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






8. 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






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






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






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






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






13. dont hyper extend back






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






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






16. Two arm MB chest pass - Rotating chest pass






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






18. w/ assistance






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






20. Squat Jump - Tuck Jump






21. Seated dumbbell shoulder press - Seated shoulder press machine






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






23. 1 leg - (core stabilization)






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






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






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






27. 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






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






29. Standing Cable row - Ball dumbbell row






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






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






32. Box step up






33. 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






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






35. Two arm push press - Barbell clean






36. 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






37. 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)






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. allow shoulders to elevate






40. 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






41. Ball dumbbell chest press - Push up






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






43. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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. Box step up






47. dont hyper extend back






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






49. Two arm push press - Barbell clean






50. Single leg dumbbell curl - Single leg barbell curl