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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. Two arm MB chest pass - Rotating chest pass






2. 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






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






4. Two arm MB chest pass - Rotating chest pass






5. 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.






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






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






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






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






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






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






12. Squat Jump - Tuck Jump






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






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






15. 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)






16. Single leg dumbbell curl - Single leg barbell curl






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






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






19. 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






20. 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






21. add rotation - (core strength)






22. 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






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






24. Seated Cable row - Seated lat pull-down






25. 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






26. 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)






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






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






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






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






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






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






33. Ball MB pullover throw - Woodchop throw






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






35. Standing Cable row - Ball dumbbell row






36. Box step up






37. Ball dumbbell chest press - Push up






38. Cable pushdown - Supine bench barbell triceps extension






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






40. 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)






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






42. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






43. 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






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






45. allow shoulders to elevate






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






47. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce






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






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