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. 5-10% BW






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






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






4. 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






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






6. Ball MB pullover throw - Woodchop throw






7. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






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






13. allow shoulders to elevate






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






15. Squat Jump - Tuck Jump






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






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






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






19. 5-10% BW






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






21. dont hyper extend back






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






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






24. Seated dumbbell shoulder press - Seated shoulder press machine






25. 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.






26. dont hyper extend back






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






28. Cable pushdown - Supine bench barbell triceps extension






29. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






31. 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






32. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






35. 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






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






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






38. Standing Cable row - Ball dumbbell row






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






40. Two arm MB chest pass - Rotating chest pass






41. add rotation - (core strength)






42. 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






43. Medicine ball scoop toss - MB side oblique throw






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






45. 1 leg - (core stabilization)






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






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






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






49. 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






50. add rotation - (core strength)