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






2. allow shoulders to elevate






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






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






5. Standing Cable row - Ball dumbbell row






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






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






8. Single leg dumbbell curl - Single leg barbell curl






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






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






11. Squat Jump - Tuck Jump






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






13. 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






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






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






18. Single leg dumbbell curl - Single leg barbell curl






19. Medicine ball scoop toss - MB side oblique throw






20. Ball MB pullover throw - Woodchop throw






21. dont hyper extend back






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






23. 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






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






25. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






28. 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)






29. 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)






30. w/ assistance






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






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






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






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






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






37. 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.






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






39. 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






40. Seated dumbbell shoulder press - Seated shoulder press machine






41. add rotation - (core strength)






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






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






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






45. Two arm push press - Barbell clean






46. 1 leg - (core stabilization)






47. 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






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






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






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