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






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






3. Squat Jump - Tuck Jump






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






5. add rotation - (core strength)






6. 5-10% BW






7. 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






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. add rotation - (core strength)






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






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






12. 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






13. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






19. Standing Cable row - Ball dumbbell row






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






21. 1 leg - (core stabilization)






22. Single leg dumbbell curl - Single leg barbell curl






23. Medicine ball scoop toss - MB side oblique throw






24. Single leg dumbbell curl - Single leg barbell curl






25. allow shoulders to elevate






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






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






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






29. w/ assistance






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






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






32. dont hyper extend back






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






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






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






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






37. Cable pushdown - Supine bench barbell triceps extension






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






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






40. Box step up






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






42. 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)






43. w/ assistance






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






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






47. Ball MB pullover throw - Woodchop throw






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






49. Seated Cable row - Seated lat pull-down






50. Two arm MB chest pass - Rotating chest pass