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






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






3. allow shoulders to elevate






4. Two arm MB chest pass - Rotating chest pass






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






6. Cable pushdown - Supine bench barbell triceps extension






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






8. 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






9. 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)






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






11. add rotation - (core strength)






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






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






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






15. Two arm push press - Barbell clean






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






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






18. w/ assistance






19. 1 leg - (core stabilization)






20. Box step up






21. 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






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






23. Ball MB pullover throw - Woodchop throw






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






25. 5-10% BW






26. Medicine ball scoop toss - MB side oblique throw






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






28. Squat Jump - Tuck Jump






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






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






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






32. 1 leg - (core stabilization)






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






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






35. 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






36. dont hyper extend back






37. Cable pushdown - Supine bench barbell triceps extension






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






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






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






41. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






46. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back






47. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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