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






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






3. 5-10% BW






4. Squat Jump - Tuck Jump






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






6. add rotation - (core strength)






7. allow shoulders to elevate






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






9. Seated Cable row - Seated lat pull-down






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






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






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






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






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






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






16. dont hyper extend back






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






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






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






20. 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)






21. Two arm push press - Barbell clean






22. add rotation - (core strength)






23. Seated Cable row - Seated lat pull-down






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






25. 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)






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






27. Box step up






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






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






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






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






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






33. 1 leg - (core stabilization)






34. Ball dumbbell chest press - Push up






35. Cable pushdown - Supine bench barbell triceps extension






36. Medicine ball scoop toss - MB side oblique throw






37. Ball MB pullover throw - Woodchop throw






38. 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






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






40. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






43. 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






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






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






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






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






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






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






50. 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