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






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






3. 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)






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






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






6. 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)






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






8. dont hyper extend back






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






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






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






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






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






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






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






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






17. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






20. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






23. Single leg dumbbell curl - Single leg barbell curl






24. 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






25. Single leg dumbbell curl - Single leg barbell curl






26. 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






27. Ball dumbbell chest press - Push up






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






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






30. Standing Cable row - Ball dumbbell row






31. 1 leg - (core stabilization)






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






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






34. Two arm push press - Barbell clean






35. 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






36. add rotation - (core strength)






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






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






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






40. Two arm push press - Barbell clean






41. 5-10% BW






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






43. 5-10% BW






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






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






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






47. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






48. Ball MB pullover throw - Woodchop throw






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






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