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. Medicine ball scoop toss - MB side oblique throw






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






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






5. allow shoulders to elevate






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






7. add rotation - (core strength)






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






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






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






11. Standing Cable row - Ball dumbbell row






12. Seated Cable row - Seated lat pull-down






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






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






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. 5-10% BW






17. Ball MB pullover throw - Woodchop throw






18. Cable pushdown - Supine bench barbell triceps extension






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






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






21. Ball MB pullover throw - Woodchop throw






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






23. Seated Cable row - Seated lat pull-down






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






25. 5-10% BW






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






27. dont hyper extend back






28. 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






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






30. Two arm MB chest pass - Rotating chest pass






31. Two arm MB chest pass - Rotating chest pass






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






33. add rotation - (core strength)






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






35. Squat Jump - Tuck Jump






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






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






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






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






40. 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






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






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






43. Single leg dumbbell curl - Single leg barbell curl






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






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






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






47. 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






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






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






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