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 - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities






2. 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






3. Two arm push press - Barbell clean






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






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






6. Two arm push press - Barbell clean






7. Cable pushdown - Supine bench barbell triceps extension






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






9. allow shoulders to elevate






10. 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)






11. dont hyper extend back






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






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






14. 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)






15. Standing Cable row - Ball dumbbell row






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






17. Seated two arm dumbbell biceps curl - Biceps curl machine






18. 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






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






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






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






22. add rotation - (core strength)






23. Ball dumbbell chest press - Push up






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






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






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






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






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






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






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






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






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






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






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






35. Cable pushdown - Supine bench barbell triceps extension






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






37. allow shoulders to elevate






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






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






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






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






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






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






44. Seated two arm dumbbell biceps curl - Biceps curl machine






45. add rotation - (core strength)






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






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






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






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






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