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. 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






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






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






4. Squat Jump - Tuck Jump






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






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






7. Ball dumbbell chest press - Push up






8. Ball MB pullover throw - Woodchop throw






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






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






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






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






13. Single leg dumbbell curl - Single leg barbell curl






14. Medicine ball scoop toss - MB side oblique throw






15. add rotation - (core strength)






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






17. 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






18. Single leg dumbbell curl - Single leg barbell curl






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






20. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






21. Ball dumbbell chest press - Push up






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






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






24. add rotation - (core strength)






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






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






27. Seated Cable row - Seated lat pull-down






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






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






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






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






32. Seated dumbbell shoulder press - Seated shoulder press machine






33. w/ assistance






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






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






36. 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






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






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






40. 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)






41. 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)






42. dont hyper extend back






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






44. Cable pushdown - Supine bench barbell triceps extension






45. Cable pushdown - Supine bench barbell triceps extension






46. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






48. 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






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






50. w/ assistance