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






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






3. add rotation - (core strength)






4. 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)






5. Seated Cable row - Seated lat pull-down






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






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






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






9. 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






10. Make sure head rests comfortably on ball? ? stress on cervical spine.






11. Medicine ball scoop toss - MB side oblique throw






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






13. 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






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






15. w/ assistance






16. Box step up






17. 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






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






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






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






21. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






22. 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






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






24. Seated two arm dumbbell biceps curl - Biceps curl machine






25. 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






26. 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.






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






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






29. add rotation - (core strength)






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






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






32. Ball MB pullover throw - Woodchop throw






33. allow shoulders to elevate






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






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






36. allow shoulders to elevate






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






38. 1 leg - (core stabilization)






39. 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






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






41. Standing Cable row - Ball dumbbell row






42. dont hyper extend back






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






44. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






46. Two arm MB chest pass - Rotating chest pass






47. 1 leg - (core stabilization)






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






49. Squat Jump - Tuck Jump






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