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. 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






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






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






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






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






6. Single leg dumbbell curl - Single leg barbell curl






7. Ball MB pullover throw - Woodchop throw






8. Two arm MB chest pass - Rotating chest pass






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






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






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






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






13. 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






14. add rotation - (core strength)






15. Standing Cable row - Ball dumbbell row






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






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






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






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






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






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






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






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






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






25. Two arm push press - Barbell clean






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






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






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






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






30. 1 leg - (core stabilization)






31. Two arm push press - Barbell clean






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






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






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






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






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






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






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






39. Seated Cable row - Seated lat pull-down






40. w/ assistance






41. Seated Cable row - Seated lat pull-down






42. Single leg dumbbell curl - Single leg barbell curl






43. Box step up






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






45. 5-10% BW






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






47. 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






48. Box step up






49. 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






50. Cable pushdown - Supine bench barbell triceps extension