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






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






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






4. Standing Cable row - Ball dumbbell row






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






6. Two arm push press - Barbell clean






7. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






12. 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






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






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






15. Cable pushdown - Supine bench barbell triceps extension






16. Ball dumbbell chest press - Push up






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






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






19. allow shoulders to elevate






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






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






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






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






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






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






26. 5-10% BW






27. Box step up






28. 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






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






30. Seated Cable row - Seated lat pull-down






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






32. Standing Cable row - Ball dumbbell row






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






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






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






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






37. 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






38. 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)






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






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






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






42. w/ assistance






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






44. add rotation - (core strength)






45. Seated dumbbell shoulder press - Seated shoulder press machine






46. Ball MB pullover throw - Woodchop throw






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






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






49. Two arm push press - Barbell clean






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