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






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






3. Seated Cable row - Seated lat pull-down






4. add rotation - (core strength)






5. add rotation - (core strength)






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






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






8. 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.






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






10. 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






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






12. Single leg dumbbell curl - Single leg barbell curl






13. 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






14. Cable pushdown - Supine bench barbell triceps extension






15. Standing Cable row - Ball dumbbell row






16. Squat Jump - Tuck Jump






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






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






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






20. Ball MB pullover throw - Woodchop throw






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






22. Seated dumbbell shoulder press - Seated shoulder press machine






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






24. dont hyper extend back






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






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






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






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






29. 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)






30. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






33. 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.






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






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






36. Cable pushdown - Supine bench barbell triceps extension






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






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. 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)






40. Seated Cable row - Seated lat pull-down






41. w/ assistance






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






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






44. Two arm push press - Barbell clean






45. add rotation - (core strength)






46. 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






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






48. w/ assistance






49. Two arm MB chest pass - Rotating chest pass






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