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






2. Squat Jump - Tuck Jump






3. Seated Cable row - Seated lat pull-down






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






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






6. Medicine ball scoop toss - MB side oblique throw






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






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






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






10. add rotation - (core strength)






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






13. Two arm push press - Barbell clean






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






15. 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.






16. Cable pushdown - Supine bench barbell triceps extension






17. 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






18. add rotation - (core strength)






19. Seated dumbbell shoulder press - Seated shoulder press machine






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






21. 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.






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






23. 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






24. Ball dumbbell chest press - Push up






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






26. Medicine ball scoop toss - MB side oblique throw






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






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






30. Squat Jump - Tuck Jump






31. 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






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






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






34. 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)






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






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






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






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






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






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






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






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






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






44. dont hyper extend back






45. 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






46. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.






47. 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)






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






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






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