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






2. 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






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






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






5. Ball dumbbell chest press - Push up






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






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






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






9. 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






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






11. 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






12. Standing Cable row - Ball dumbbell row






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






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






15. 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






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






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






18. 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






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






20. Cable pushdown - Supine bench barbell triceps extension






21. add rotation - (core strength)






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






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






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






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






26. Ball dumbbell chest press - Push up






27. 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






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






29. 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)






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






31. Single leg dumbbell curl - Single leg barbell curl






32. Seated dumbbell shoulder press - Seated shoulder press machine






33. Ball MB pullover throw - Woodchop throw






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






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






36. 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.






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






38. add rotation - (core strength)






39. 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)






40. w/ assistance






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






42. add rotation - (core strength)






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






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






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






46. 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






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






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






49. 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.






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