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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. add rotation - (core strength)






2. 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






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






4. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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. Standing Cable row - Ball dumbbell row






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






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






10. 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






11. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






15. Seated Cable row - Seated lat pull-down






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






17. Ball MB pullover throw - Woodchop throw






18. allow shoulders to elevate






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






20. dont hyper extend back






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






22. 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






23. Medicine ball scoop toss - MB side oblique throw






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






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






26. 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)






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






28. Cable pushdown - Supine bench barbell triceps extension






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






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






31. 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)






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






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






34. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






35. w/ assistance






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






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






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






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






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






41. 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)






42. 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






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






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






45. Seated Cable row - Seated lat pull-down






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






47. Ball MB pullover throw - Woodchop throw






48. 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






49. 1 leg - (core stabilization)






50. dont hyper extend back







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