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






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






3. 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






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






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






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






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






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






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






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






11. Ball MB pullover throw - Woodchop throw






12. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






13. Two arm push press - Barbell clean






14. Single leg dumbbell curl - Single leg barbell curl






15. 1 leg - (core stabilization)






16. 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






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






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






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






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






21. Standing Cable row - Ball dumbbell row






22. 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






23. 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






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






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






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






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






28. Box step up






29. add rotation - (core strength)






30. Ball MB pullover throw - Woodchop throw






31. 5-10% BW






32. 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)






33. 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






34. Cable pushdown - Supine bench barbell triceps extension






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






36. add rotation - (core strength)






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






38. Medicine ball scoop toss - MB side oblique throw






39. dont hyper extend back






40. 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






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






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






43. Medicine ball scoop toss - MB side oblique throw






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






45. allow shoulders to elevate






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






47. 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)






48. 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






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






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