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






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






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






4. Standing Cable row - Ball dumbbell row






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






6. 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






7. w/ assistance






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. dont hyper extend back






11. 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






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






13. 1 leg - (core stabilization)






14. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm






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






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






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






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






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






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






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






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






23. 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






24. Box step up






25. 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






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






27. 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)






28. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






30. w/ assistance






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






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






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






34. 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






35. allow shoulders to elevate






36. Ball dumbbell chest press - Push up






37. Single leg dumbbell curl - Single leg barbell curl






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






39. 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






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






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






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






43. Standing Cable row - Ball dumbbell row






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






45. O Regression - Kneeling over ball - Progression: Alt arm - 1 arm






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






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






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






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