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






2. 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






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






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






5. Squat Jump - Tuck Jump






6. add rotation - (core strength)






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






8. Seated Cable row - Seated lat pull-down






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






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






11. 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






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






13. 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)






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






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






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






17. 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.






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






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






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






21. Two arm MB chest pass - Rotating chest pass






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






23. Cable pushdown - Supine bench barbell triceps extension






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






25. dont hyper extend back






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






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






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






29. 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






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






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






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






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






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






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






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






37. Ball MB pullover throw - Woodchop throw






38. Standing Cable row - Ball dumbbell row






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






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






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






43. add rotation - (core strength)






44. 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)






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






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






47. add rotation - (core strength)






48. 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.






49. 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)






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