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. Medicine ball scoop toss - MB side oblique throw






2. 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






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






4. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg






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






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






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






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






9. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






11. Ball dumbbell chest press - Push up






12. 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






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






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






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






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






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






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






19. 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






20. Seated Cable row - Seated lat pull-down






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






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






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






24. add rotation - (core strength)






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






26. add rotation - (core strength)






27. allow shoulders to elevate






28. 1 leg - (core stabilization)






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






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






31. allow shoulders to elevate






32. Ball MB pullover throw - Woodchop throw






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






34. Squat Jump - Tuck Jump






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






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






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






38. add rotation - (core strength)






39. 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)






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






41. O Regression - Decrease range of motion - Holding on to outside support - Progression: No stability ball - stability leg






42. 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)






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






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






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






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






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






48. Seated dumbbell shoulder press - Seated shoulder press machine






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






50. 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