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






2. 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






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






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






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






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






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






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






9. allow shoulders to elevate






10. Two arm push press - Barbell clean






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






12. 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






13. add rotation - (core strength)






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






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






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






17. 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)






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






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






20. Medicine ball scoop toss - MB side oblique throw






21. Single leg dumbbell curl - Single leg barbell curl






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






23. 5-10% BW






24. 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






25. add rotation - (core strength)






26. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






27. 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






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






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






30. Ball MB pullover throw - Woodchop throw






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






32. Box step up






33. Seated Cable row - Seated lat pull-down






34. Medicine ball scoop toss - MB side oblique throw






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






36. Two arm MB chest pass - Rotating chest pass






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






38. 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






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






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






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






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






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






44. Single leg dumbbell curl - Single leg barbell curl






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






46. 1 leg - (core stabilization)






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






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. Squat Jump - Tuck Jump