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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. allow shoulders to elevate






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






3. 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)






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






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






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






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






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






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






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






11. Single leg dumbbell curl - Single leg barbell curl






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






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






14. 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






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






16. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






19. Medicine ball scoop toss - MB side oblique throw






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






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






22. Seated Cable row - Seated lat pull-down






23. dont hyper extend back






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






25. 1 leg - (core stabilization)






26. Squat Jump - Tuck Jump






27. 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






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






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






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






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






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






33. Single leg dumbbell curl - Single leg barbell curl






34. 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






35. Ball dumbbell chest press - Push up






36. 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






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






38. Two arm MB chest pass - Rotating chest pass






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






40. 5-10% BW






41. 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






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






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






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






45. Cable pushdown - Supine bench barbell triceps extension






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






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






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






49. Box step up






50. 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






Can you answer 50 questions in 15 minutes?



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