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/ assistance






2. Ball MB pullover throw - Woodchop throw






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






4. Medicine ball scoop toss - MB side oblique throw






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






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. Seated dumbbell shoulder press - Seated shoulder press machine






8. 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






9. 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)






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






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






12. 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.






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






14. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






15. 5-10% BW






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






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






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






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






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






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






22. 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






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






24. 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






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






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






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






28. 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






29. 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






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






31. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)






32. Two arm push press - Barbell clean






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






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






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






36. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)






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






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






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






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






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






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






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






44. dont hyper extend back






45. add rotation - (core strength)






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






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






48. 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






49. 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)






50. Seated dumbbell shoulder press - Seated shoulder press machine