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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. 5-10% BW






2. 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






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






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






5. 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






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






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






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






9. 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






10. Standing Cable row - Ball dumbbell row






11. Two arm MB chest pass - Rotating chest pass






12. Dynamic - Functional - Multiplanar lunge (side - front - turn) - Prisoner squat (like reg but hands on ears) - Single leg squat touchdown - Tube walk (side to side) - Med ball (MB) chop and lift






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






14. Seated Cable row - Seated lat pull-down






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






16. Single leg dumbbell curl - Single leg barbell curl






17. Box step up






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






19. Two arm push press - Barbell clean






20. allow shoulders to elevate






21. Make sure head rests comfortably on ball? ? stress on cervical spine.






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






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






24. Box step up






25. Seated dumbbell shoulder press - Seated shoulder press machine






26. Make sure head rests comfortably on ball? ? stress on cervical spine.






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






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






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






30. Seated Cable row - Seated lat pull-down






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






32. 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






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






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






35. 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.






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






37. 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.






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






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






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






41. Ball dumbbell chest press - Push up






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






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






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






45. w/ assistance






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






47. Dynamic - Functional - Multiplanar lunge (side - front - turn) - Prisoner squat (like reg but hands on ears) - Single leg squat touchdown - Tube walk (side to side) - Med ball (MB) chop and lift






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






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






50. Cable pushdown - Supine bench barbell triceps extension