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. Seated Cable row - Seated lat pull-down






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






3. Cable pushdown - Supine bench barbell triceps extension






4. 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.






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






6. allow shoulders to elevate






7. Ball MB pullover throw - Woodchop throw






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






9. 1 leg - (core stabilization)






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






11. Two arm MB chest pass - Rotating chest pass






12. Two arm push press - Barbell clean






13. Standing Cable row - Ball dumbbell row






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






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






16. 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)






17. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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. 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






22. 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






23. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






25. Box step up






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






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






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






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






30. add rotation - (core strength)






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






32. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)






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






34. 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






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






36. 5-10% BW






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






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






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






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






41. Two arm push press - Barbell clean






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






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






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






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






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






47. 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






48. Ball dumbbell chest press - Push up






49. Seated dumbbell shoulder press - Seated shoulder press machine






50. 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)