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






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






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






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






5. Squat Jump - Tuck Jump






6. 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






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






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






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






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






11. 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






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






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






14. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






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






21. Ball dumbbell chest press - Push up






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






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






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






25. Ball MB pullover throw - Woodchop throw






26. 1 leg - (core stabilization)






27. 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)






28. 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






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






30. add rotation - (core strength)






31. dont hyper extend back






32. 5-10% BW






33. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






36. 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






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






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






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






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






41. 5-10% BW






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






43. Two arm push press - Barbell clean






44. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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. Two arm MB chest pass - Rotating chest pass






50. Seated Cable row - Seated lat pull-down