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






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






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






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






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






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






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






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






9. allow shoulders to elevate






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






11. Squat Jump - Tuck Jump






12. 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






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






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






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






16. 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






17. 1 leg - (core stabilization)






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






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






20. Box step up






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






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






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






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






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






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






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






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






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






30. 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)






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






32. Medicine ball scoop toss - MB side oblique throw






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






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






35. 5-10% BW






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






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






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. dont hyper extend back






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






41. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






42. add rotation - (core strength)






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






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






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






46. Single leg dumbbell curl - Single leg barbell curl






47. Squat Jump - Tuck Jump






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






49. 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






50. 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