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. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce






2. dont hyper extend back






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






4. Two arm push press - Barbell clean






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






6. 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






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






8. allow shoulders to elevate






9. Two arm MB chest pass - Rotating chest pass






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






11. 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






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






13. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






17. 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






18. Ball MB pullover throw - Woodchop throw






19. w/ assistance






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






21. 5-10% BW






22. Standing Cable row - Ball dumbbell row






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






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






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






26. dont hyper extend back






27. 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.






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






29. Ball dumbbell chest press - Push up






30. Cable pushdown - Supine bench barbell triceps extension






31. Two arm push press - Barbell clean






32. Single leg dumbbell curl - Single leg barbell curl






33. add rotation - (core strength)






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






35. 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






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






37. Seated Cable row - Seated lat pull-down






38. add rotation - (core strength)






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






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






41. Standing Cable row - Ball dumbbell row






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






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






44. Seated dumbbell shoulder press - Seated shoulder press machine






45. O Regression: Hand to... Knee - Shin - Foot






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






47. Squat Jump - Tuck Jump






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






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






50. add rotation - (core strength)