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. 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.






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






3. 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)






4. 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






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






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






7. Two arm push press - Barbell clean






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






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






10. Box step up






11. Cable pushdown - Supine bench barbell triceps extension






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






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






14. Cable pushdown - Supine bench barbell triceps extension






15. 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






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






17. Box step up






18. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.






19. 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.






20. 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






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






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






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






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






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






26. 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






27. 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






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






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






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






31. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






34. Single leg dumbbell curl - Single leg barbell curl






35. Seated Cable row - Seated lat pull-down






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






37. Ball MB pullover throw - Woodchop throw






38. Two arm MB chest pass - Rotating chest pass






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






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






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






42. allow shoulders to elevate






43. add rotation - (core strength)






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






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






46. Leg press (machine) - Barbell squat - Only squat as far as con be controlled so no compensation occurs.






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






48. 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






49. Ball dumbbell chest press - Push up






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