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






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






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






4. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)






5. Ball MB pullover throw - Woodchop throw






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






7. 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)






8. 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)






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






10. dont hyper extend back






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






12. Seated Cable row - Seated lat pull-down






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






14. 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)






15. 1 leg - (core stabilization)






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






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






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






19. Squat Jump - Tuck Jump






20. allow shoulders to elevate






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






22. 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






23. add rotation - (core strength)






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






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






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






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






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






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






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






31. Single leg dumbbell curl - Single leg barbell curl






32. 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






33. 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.






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






35. w/ assistance






36. 5-10% BW






37. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






39. 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






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






41. 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






42. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)






43. dont hyper extend back






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






45. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)






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






47. Standing Cable row - Ball dumbbell row






48. 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






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






50. Two arm push press - Barbell clean