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






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






3. Ball dumbbell chest press - Push up






4. Medicine ball scoop toss - MB side oblique throw






5. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)






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






7. 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.






8. Two arm push press - Barbell clean






9. Seated Cable row - Seated lat pull-down






10. 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






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






12. Box step up






13. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






19. Ball MB pullover throw - Woodchop throw






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






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






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






23. Cable pushdown - Supine bench barbell triceps extension






24. 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)






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






26. Squat Jump - Tuck Jump






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. 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






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






30. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






34. w/ assistance






35. 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






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






37. dont hyper extend back






38. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






39. 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






40. Seated dumbbell shoulder press - Seated shoulder press machine






41. 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






42. 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






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






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






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






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






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






48. add rotation - (core strength)






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






50. allow shoulders to elevate