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 - Kneeling over ball - Progression: Alt arm - 1 arm






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






3. Squat Jump - Tuck Jump






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






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






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






7. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






10. allow shoulders to elevate






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






12. Ball MB pullover throw - Woodchop throw






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






14. dont hyper extend back






15. 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






16. Two arm MB chest pass - Rotating chest pass






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






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






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






20. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)






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






22. 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)






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






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






25. 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






26. 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






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






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






29. Ball MB pullover throw - Woodchop throw






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






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






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






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






34. 5-10% BW






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






36. 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






37. Box step up






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






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






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






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






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






43. 1 leg - (core stabilization)






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






45. w/ assistance






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






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






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






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






50. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)