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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. Two arm MB chest pass - Rotating chest pass






2. w/ assistance






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






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






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






6. Medicine ball scoop toss - MB side oblique throw






7. Standing Cable row - Ball dumbbell row






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






9. 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






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






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






12. add rotation - (core strength)






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






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






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






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






17. w/ assistance






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






19. 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






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






21. add rotation - (core strength)






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






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






24. 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






25. Cable pushdown - Supine bench barbell triceps extension






26. 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






27. 1 leg - (core stabilization)






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






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






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






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






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






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






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






35. Seated Cable row - Seated lat pull-down






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






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






38. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






39. Ball dumbbell chest press - Push up






40. 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)






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






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






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






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






45. add rotation - (core strength)






46. 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






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






48. Seated dumbbell shoulder press - Seated shoulder press machine






49. 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






50. 5-10% BW