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. Progress: 2 arm - 1 arm - alt arm






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






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






4. 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






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






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






7. Two arm push press - Barbell clean






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






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. Seated dumbbell shoulder press - Seated shoulder press machine






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






12. 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






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






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






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






16. allow shoulders to elevate






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






18. 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)






19. add rotation - (core strength)






20. 1 leg - (core stabilization)






21. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






26. add rotation - (core strength)






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






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






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






30. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






36. Squat Jump - Tuck Jump






37. 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






38. 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






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






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






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






42. 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






43. Cable pushdown - Supine bench barbell triceps extension






44. Seated Cable row - Seated lat pull-down






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






46. Two arm MB chest pass - Rotating chest pass






47. Single leg dumbbell curl - Single leg barbell curl






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






49. Ball dumbbell chest press - Push up






50. add rotation - (core strength)