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






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






3. 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)






4. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






5. 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






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






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






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






10. 5-10% BW






11. Standing Cable row - Ball dumbbell row






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






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






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






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






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






17. allow shoulders to elevate






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






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






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






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






22. Medicine ball scoop toss - MB side oblique throw






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






24. Seated dumbbell shoulder press - Seated shoulder press machine






25. 5-10% BW






26. Standing Cable row - Ball dumbbell row






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






28. Cable pushdown - Supine bench barbell triceps extension






29. Squat Jump - Tuck Jump






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






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






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






33. dont hyper extend back






34. Box step up






35. Squat Jump - Tuck Jump






36. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






38. 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






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






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






41. dont hyper extend back






42. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






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






49. 1 leg - (core stabilization)






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