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. Two arm push press - Barbell clean






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






4. 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.






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






6. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






7. Seated Cable row - Seated lat pull-down






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






9. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






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






15. Medicine ball scoop toss - MB side oblique throw






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






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






18. Two arm MB chest pass - Rotating chest pass






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






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






21. 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






22. 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






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






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






25. add rotation - (core strength)






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






27. Single leg dumbbell curl - Single leg barbell curl






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






29. 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






30. 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






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






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






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






34. 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






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






36. 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)






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






38. 1 leg - (core stabilization)






39. dont hyper extend back






40. 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)






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






42. 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






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






44. Seated Cable row - Seated lat pull-down






45. Cable pushdown - Supine bench barbell triceps extension






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






47. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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