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. dont hyper extend back






2. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






3. 1 leg - (core stabilization)






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






5. 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






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






7. add rotation - (core strength)






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






9. allow shoulders to elevate






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






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






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






13. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






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






19. add rotation - (core strength)






20. 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






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






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






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






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






25. 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






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






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






28. 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)






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






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






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






32. 1 leg - (core stabilization)






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






34. 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)






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






36. Ball dumbbell chest press - Push up






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






38. Box step up






39. 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






40. Single leg dumbbell curl - Single leg barbell curl






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






42. 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






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






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






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






46. Two arm push press - Barbell clean






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






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






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






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