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






2. 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






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






4. 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






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






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






7. dont hyper extend back






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






9. w/ assistance






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






11. add rotation - (core strength)






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






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






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






15. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






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






21. 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






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






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






24. 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






25. 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






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






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






28. Two arm push press - Barbell clean






29. dont hyper extend back






30. 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






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






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






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






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






35. Squat Jump - Tuck Jump






36. add rotation - (core strength)






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






38. 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






39. Medicine ball scoop toss - MB side oblique throw






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






41. Single leg dumbbell curl - Single leg barbell curl






42. Box step up






43. 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






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






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






46. add rotation - (core strength)






47. 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






48. 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)






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






50. 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







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