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. 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






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






3. O Regression: Seated - Progression: 2 leg - 2 arm? 2 leg - alt arm? 2 leg - 1 arm - 1 leg - 2 arm? 1 leg - alt arm? 1 leg - 1 arm






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






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






6. allow shoulders to elevate






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






8. 5-10% BW






9. dont hyper extend back






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






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






12. add rotation - (core strength)






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






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






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






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






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






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






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






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






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






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






23. 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)






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






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






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






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






28. 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.






29. Single leg dumbbell curl - Single leg barbell curl






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






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






32. 1 leg - (core stabilization)






33. Progress: 2 arm - 1 arm - alt arm






34. 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






35. Single leg dumbbell curl - Single leg barbell curl






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






37. add rotation - (core strength)






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






39. Two arm push press - Barbell clean






40. Exercises in scapular plane decreases risk of supraspinatus muscle becoming impinged bt head of humerus and coracoacromial arch of scapula. Ex: SL dumbbell scaption in shoulder stabiliation level






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






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






43. 5-10% BW






44. 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






45. Squat Jump - Tuck Jump






46. 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)






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






48. 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






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






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