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 - Standing w/ cable - Progression: Alt arms - Single arm






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






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






4. 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.






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






6. 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






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






8. Cable pushdown - Supine bench barbell triceps extension






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






10. 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






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






12. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






14. 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






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






16. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back






17. Medicine ball scoop toss - MB side oblique throw






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






19. Single leg dumbbell curl - Single leg barbell curl






20. Ball dumbbell chest press - Push up






21. Two arm MB chest pass - Rotating chest pass






22. Box step up






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






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






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






26. 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)






27. w/ assistance






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






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






30. Two arm push press - Barbell clean






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






32. Seated dumbbell shoulder press - Seated shoulder press machine






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






34. Seated dumbbell shoulder press - Seated shoulder press machine






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






36. w/ assistance






37. 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






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






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






40. add rotation - (core strength)






41. Seated Cable row - Seated lat pull-down






42. Ball MB pullover throw - Woodchop throw






43. 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






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






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






46. 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






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






48. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back






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






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