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






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






3. w/ assistance






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






5. Standing Cable row - Ball dumbbell row






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






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






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






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






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






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






12. Cable pushdown - Supine bench barbell triceps extension






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






14. 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)






15. 1 leg - (core stabilization)






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






17. 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






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






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






20. add rotation - (core strength)






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






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






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






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






25. 5-10% BW






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






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






28. Single leg dumbbell curl - Single leg barbell curl






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






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






31. 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






32. Seated dumbbell shoulder press - Seated shoulder press machine






33. 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)






34. Two arm MB chest pass - Rotating chest pass






35. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






39. Squat Jump - Tuck Jump






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






41. 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






42. Seated Cable row - Seated lat pull-down






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






44. Seated Cable row - Seated lat pull-down






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






46. 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.






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






48. Ball MB pullover throw - Woodchop throw






49. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






50. dont hyper extend back