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






2. add rotation - (core strength)






3. w/ assistance






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






5. Ball MB pullover throw - Woodchop throw






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






7. 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






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






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






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






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






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






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






14. 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






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






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






17. Standing Cable row - Ball dumbbell row






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






19. 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






20. 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






21. allow shoulders to elevate






22. Medicine ball scoop toss - MB side oblique throw






23. 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






24. allow shoulders to elevate






25. Squat Jump - Tuck Jump






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






27. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






28. 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






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






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






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






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






33. 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






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






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






36. 5-10% BW






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






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






39. 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.






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






41. 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.






42. 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






43. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






49. Box step up






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