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 - Kneeling over ball - Progression: Alt arm - 1 arm






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






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






4. Single leg dumbbell curl - Single leg barbell curl






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






6. allow shoulders to elevate






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






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






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






10. 5-10% BW






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






12. 1 leg - (core stabilization)






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






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






15. dont hyper extend back






16. 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)






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






18. Squat Jump - Tuck Jump






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






20. Ball dumbbell chest press - Push up






21. Box step up






22. Squat jump - Tuck jump - Butt kick - Power step up






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






24. w/ assistance






25. 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)






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






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






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






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






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






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






32. Two arm push press - Barbell clean






33. 5-10% BW






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






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






36. dont hyper extend back






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






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






39. Standing Cable row - Ball dumbbell row






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






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






42. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






44. 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






45. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






47. 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






48. Two arm MB chest pass - Rotating chest pass






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






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