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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. Two arm push press - Barbell clean






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






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






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






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






6. 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)






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






8. Single leg dumbbell curl - Single leg barbell curl






9. w/ assistance






10. Two arm push press - Barbell clean






11. w/ assistance






12. 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






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






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






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






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






17. 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






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






19. dont hyper extend back






20. Medicine ball scoop toss - MB side oblique throw






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






22. Cable pushdown - Supine bench barbell triceps extension






23. 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.






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






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






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






27. Two arm MB chest pass - Rotating chest pass






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






29. 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






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






31. Ball MB pullover throw - Woodchop throw






32. add rotation - (core strength)






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






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






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






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






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






38. dont hyper extend back






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






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






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






42. 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






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






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






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






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






47. allow shoulders to elevate






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






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






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






Can you answer 50 questions in 15 minutes?



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