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






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






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






4. Box step up






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






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






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






8. Ball dumbbell chest press - Push up






9. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






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






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






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






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






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






20. Squat Jump - Tuck Jump






21. dont hyper extend back






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






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






24. 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






25. 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






26. Standing Cable row - Ball dumbbell row






27. 1 leg - (core stabilization)






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






29. Box step up






30. add rotation - (core strength)






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






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






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






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






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






36. 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






37. Seated dumbbell shoulder press - Seated shoulder press machine






38. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +






39. 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)






40. Medicine ball scoop toss - MB side oblique throw






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






42. Cable pushdown - Supine bench barbell triceps extension






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






44. 5-10% BW






45. Ball MB pullover throw - Woodchop throw






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






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






48. 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)






49. 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






50. 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