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: 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






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






3. Seated Cable row - Seated lat pull-down






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






5. Box step up






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






7. allow shoulders to elevate






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






9. Ball MB pullover throw - Woodchop throw






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






11. w/ assistance






12. 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






13. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






17. 5-10% BW






18. Squat Jump - Tuck Jump






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






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






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






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






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






25. Two arm MB chest pass - Rotating chest pass






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






27. 1 leg - (core stabilization)






28. 1 leg - (core stabilization)






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






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






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






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






33. 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.






34. 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






35. Two arm MB chest pass - Rotating chest pass






36. add rotation - (core strength)






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






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






39. 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






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






41. 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)






42. 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






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






44. 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)






45. 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






46. dont hyper extend back






47. Cable pushdown - Supine bench barbell triceps extension






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






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






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