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






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






3. Seated dumbbell shoulder press - Seated shoulder press machine






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






5. add rotation - (core strength)






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






7. 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






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






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






10. Box step up






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






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






13. 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






14. 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






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






16. Box step up






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






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






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






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






21. 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






22. Two arm push press - Barbell clean






23. Single leg dumbbell curl - Single leg barbell curl






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






25. Ball MB pullover throw - Woodchop throw






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






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






28. 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.






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






30. 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






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






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






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






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






35. Standing Cable row - Ball dumbbell row






36. 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)






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






38. Ball MB pullover throw - Woodchop throw






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






40. Single leg dumbbell curl - Single leg barbell curl






41. Standing Cable row - Ball dumbbell row






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






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






44. Ball dumbbell chest press - Push up






45. 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






46. 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)






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






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






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






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