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






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






3. Single leg dumbbell curl - Single leg barbell curl






4. Medicine ball scoop toss - MB side oblique throw






5. Exercises in scapular plane decreases risk of supraspinatus muscle becoming impinged bt head of humerus and coracoacromial arch of scapula. Ex: SL dumbbell scaption in shoulder stabiliation level






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






7. 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)






8. Ball dumbbell chest press - Push up






9. 1 leg - (core stabilization)






10. Box step up






11. Seated dumbbell shoulder press - Seated shoulder press machine






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






13. 5-10% BW






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






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






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






17. 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)






18. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






21. 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






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






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






24. Single leg dumbbell curl - Single leg barbell curl






25. 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






26. w/ assistance






27. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






32. Ball MB pullover throw - Woodchop throw






33. add rotation - (core strength)






34. 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.






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






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






37. 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






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






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






40. 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






41. Progress: 2 arm - 1 arm - alt arm






42. allow shoulders to elevate






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






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






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






46. Ball MB pullover throw - Woodchop throw






47. 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)






48. Squat Jump - Tuck Jump






49. Two arm MB chest pass - Rotating chest pass






50. Seated Cable row - Seated lat pull-down