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. 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






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






4. dont hyper extend back






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






6. 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






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






8. Two arm MB chest pass - Rotating chest pass






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






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






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






12. Ball MB pullover throw - Woodchop throw






13. Seated Cable row - Seated lat pull-down






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






15. 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






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






17. 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






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






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






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






21. Two arm push press - Barbell clean






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






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






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






25. 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






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






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






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






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






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






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






32. Two arm push press - Barbell clean






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






34. Two arm MB chest pass - Rotating chest pass






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






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






37. Box step up






38. 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)






39. Box step up






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






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






42. Single leg dumbbell curl - Single leg barbell curl






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






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






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






46. 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






47. Standing Cable row - Ball dumbbell row






48. 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.






49. Seated dumbbell shoulder press - Seated shoulder press machine






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