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






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






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






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






5. 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






6. Ball dumbbell chest press - Push up






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






8. add rotation - (core strength)






9. Seated Cable row - Seated lat pull-down






10. 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






11. 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.






12. 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






13. allow shoulders to elevate






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






15. 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






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






17. Seated dumbbell shoulder press - Seated shoulder press machine






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






19. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






24. allow shoulders to elevate






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






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






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






28. dont hyper extend back






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






30. Ball MB pullover throw - Woodchop throw






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






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






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






34. Standing Cable row - Ball dumbbell row






35. 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






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






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






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






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






40. 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






41. Two arm push press - Barbell clean






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






43. 5-10% BW






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






45. 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






46. 1 leg - (core stabilization)






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






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. dont hyper extend back






50. 5-10-5 - box drill - T- drill - L.E.F.T. Drill