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. 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)






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






3. allow shoulders to elevate






4. 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






5. Seated Cable row - Seated lat pull-down






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






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






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






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






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






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






12. add rotation - (core strength)






13. add rotation - (core strength)






14. 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






15. Medicine ball scoop toss - MB side oblique throw






16. Two arm push press - Barbell clean






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






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






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






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






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






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






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






24. 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






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






26. add rotation - (core strength)






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






28. 1 leg - (core stabilization)






29. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






31. 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)






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. 5-10% BW






34. Cable pushdown - Supine bench barbell triceps extension






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






36. Squat Jump - Tuck Jump






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






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






39. Ball MB pullover throw - Woodchop throw






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






41. Ball dumbbell chest press - Push up






42. Two arm push press - Barbell clean






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






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






45. Standing Cable row - Ball dumbbell row






46. 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






47. dont hyper extend back






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






49. 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






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