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. 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)






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






3. Box step up






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






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






6. 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






7. 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






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






9. Squat Jump - Tuck Jump






10. 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






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






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






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






14. allow shoulders to elevate






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






16. 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






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






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






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






20. 1 leg - (core stabilization)






21. Standing Cable row - Ball dumbbell row






22. 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)






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






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






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






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






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






28. Cable pushdown - Supine bench barbell triceps extension






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






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






31. Cable pushdown - Supine bench barbell triceps extension






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






33. 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






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






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






36. 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






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






38. Medicine ball scoop toss - MB side oblique throw






39. 5-10% BW






40. Seated dumbbell shoulder press - Seated shoulder press machine






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






42. w/ assistance






43. 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






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






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






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






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






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






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






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