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






3. Two arm MB chest pass - Rotating chest pass






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






5. 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






6. 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






7. 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






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






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






10. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






13. Ball MB pullover throw - Woodchop throw






14. 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






15. Two arm push press - Barbell clean






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






17. add rotation - (core strength)






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






19. 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.






20. Single leg dumbbell curl - Single leg barbell curl






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






22. Squat Jump - Tuck Jump






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






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






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






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






27. Ball dumbbell chest press - Push up






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






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






30. dont hyper extend back






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






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






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






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






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






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






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






39. 1 leg - (core stabilization)






40. add rotation - (core strength)






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






42. 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.






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






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






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






46. Cable pushdown - Supine bench barbell triceps extension






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






48. 1 leg - (core stabilization)






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






50. 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