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. 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






2. add rotation - (core strength)






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






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






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






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






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






8. 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)






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






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






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






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






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






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






15. 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.






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






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






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






19. Standing Cable row - Ball dumbbell row






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






21. Shoulders externally rotated - scapula retracted & depressed - Make sure cervical spine stays neutral (head drawn back).






22. Two arm push press - Barbell clean






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






24. 5-10% BW






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






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






27. Squat Jump - Tuck Jump






28. 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






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






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






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






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






33. Two arm push press - Barbell clean






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






35. Box step up






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






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






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






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






40. Single leg dumbbell curl - Single leg barbell curl






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






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






43. Ball dumbbell chest press - Push up






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






45. w/ assistance






46. 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






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






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






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






50. add rotation - (core strength)