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. Medicine ball scoop toss - MB side oblique throw






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






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






4. Box step up






5. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






8. w/ assistance






9. 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






10. add rotation - (core strength)






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






12. 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)






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






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






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






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






17. Ball MB pullover throw - Woodchop throw






18. 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






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






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






21. add rotation - (core strength)






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






23. 1 leg - (core stabilization)






24. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






25. Ball MB pullover throw - Woodchop throw






26. Standing Cable row - Ball dumbbell row






27. Ball dumbbell chest press - Push up






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






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






30. Two arm push press - Barbell clean






31. 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






32. Two arm MB chest pass - Rotating chest pass






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






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






35. 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






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






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






38. w/ assistance






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






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






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






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






43. Medicine ball scoop toss - MB side oblique throw






44. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






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