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. 5-10% BW






2. Two arm push press - Barbell clean






3. 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.






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






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






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






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






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






10. add rotation - (core strength)






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






12. 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






13. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






15. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






18. 1 leg - (core stabilization)






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






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






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






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






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






24. Box step up






25. 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






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






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






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






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






30. Two arm push press - Barbell clean






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






32. Cable pushdown - Supine bench barbell triceps extension






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






34. Box step up






35. Cable pushdown - Supine bench barbell triceps extension






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






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






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






39. Two arm MB chest pass - Rotating chest pass






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






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






42. 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






43. allow shoulders to elevate






44. 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






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






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






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






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






49. 5-10% BW






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