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. 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






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






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






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






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






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






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






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






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






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






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






12. dont hyper extend back






13. Ball MB pullover throw - Woodchop throw






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






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






16. w/ assistance






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






18. 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






19. Squat Jump - Tuck Jump






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






21. 5-10% BW






22. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on 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. Ball dumbbell chest press - Push up






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






26. dont hyper extend back






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






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






29. 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






30. allow shoulders to elevate






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






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






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






34. 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






35. 1 leg - (core stabilization)






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






37. O Regression - Two legs - Progression: Proprioceptive modalities






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






39. 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






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






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






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






43. Two arm push press - Barbell clean






44. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






48. Box step up






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






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