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






2. Medicine ball scoop toss - MB side oblique throw






3. 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)






4. 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.






5. 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






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






7. 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






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






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






10. Squat Jump - Tuck Jump






11. Squat Jump - Tuck Jump






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






13. Seated Cable row - Seated lat pull-down






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






15. 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






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






17. 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)






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






19. w/ assistance






20. 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.






21. Two arm MB chest pass - Rotating chest pass






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






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






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






25. 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)






26. 1 leg - (core stabilization)






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






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






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






30. 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






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






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






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






34. add rotation - (core strength)






35. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






39. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






41. add rotation - (core strength)






42. Two arm push press - Barbell clean






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






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






45. add rotation - (core strength)






46. Ball dumbbell chest press - Push up






47. 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






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






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






50. Seated Cable row - Seated lat pull-down