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






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






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






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






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






6. 5-10% BW






7. Medicine ball scoop toss - MB side oblique throw






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






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






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






11. 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






12. w/ assistance






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






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






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






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






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






18. 5-10% BW






19. Two arm MB chest pass - Rotating chest pass






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






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






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






23. add rotation - (core strength)






24. 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






25. 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






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






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






28. 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






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






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






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






32. 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.






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






34. Make sure head rests comfortably on ball? ? stress on cervical spine.






35. allow shoulders to elevate






36. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






39. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






40. 1 leg - (core stabilization)






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






42. Standing Cable row - Ball dumbbell row






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






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






45. Ball dumbbell chest press - Push up






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






47. Two arm push press - Barbell clean






48. Ball MB pullover throw - Woodchop throw






49. Box step up






50. 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)