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






2. 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.






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






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






5. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm






6. Squat Jump - Tuck Jump






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






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






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






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






11. Standing Cable row - Ball dumbbell row






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






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






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






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






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






17. Seated dumbbell shoulder press - Seated shoulder press machine






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






19. Box step up






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






21. 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






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






23. Single leg dumbbell curl - Single leg barbell curl






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






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






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






27. add rotation - (core strength)






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






29. Medicine ball scoop toss - MB side oblique throw






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






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






32. add rotation - (core strength)






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






34. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






35. 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






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






37. Two arm MB chest pass - Rotating chest pass






38. 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






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






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






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






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






43. dont hyper extend back






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






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






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






47. Medicine ball scoop toss - MB side oblique throw






48. Ball dumbbell chest press - Push up






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






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