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. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )






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






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






4. allow shoulders to elevate






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






6. 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)






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






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






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






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






11. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






12. add rotation - (core strength)






13. Standing Cable row - Ball dumbbell row






14. 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






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






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






17. Medicine ball scoop toss - MB side oblique throw






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






19. 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






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






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






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






23. w/ assistance






24. 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.






25. add rotation - (core strength)






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






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






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






29. allow shoulders to elevate






30. Two arm MB chest pass - Rotating chest pass






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






32. w/ assistance






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






34. 1 leg - (core stabilization)






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






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






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






38. Squat Jump - Tuck Jump






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






40. 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






41. Ball dumbbell chest press - Push up






42. Single leg dumbbell curl - Single leg barbell curl






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






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






45. 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






46. add rotation - (core strength)






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






48. Seated Cable row - Seated lat pull-down






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






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