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






2. 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)






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






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






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






6. 5-10% BW






7. add rotation - (core strength)






8. Ball dumbbell chest press - Push up






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






10. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






13. Standing Cable row - Ball dumbbell row






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






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






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






17. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






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






23. 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






24. 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






25. 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






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






27. Two arm push press - Barbell clean






28. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






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






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






36. Two arm push press - Barbell clean






37. 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






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






39. 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






40. Seated Cable row - Seated lat pull-down






41. Cable pushdown - Supine bench barbell triceps extension






42. Box step up






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






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






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






46. Medicine ball scoop toss - MB side oblique throw






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






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






49. Squat Jump - Tuck Jump






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