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






2. 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.






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






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






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






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






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






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






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






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






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






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






13. torso stationary to ? effectiveness & ? injury to low back ( back strength)






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






15. Seated dumbbell shoulder press - Seated shoulder press machine






16. Ball MB pullover throw - Woodchop throw






17. Two arm push press - Barbell clean






18. 1 leg - (core stabilization)






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






20. Squat Jump - Tuck Jump






21. 1 leg - (core stabilization)






22. 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






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






24. Cable pushdown - Supine bench barbell triceps extension






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






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






27. 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)






28. add rotation - (core strength)






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






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






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






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






33. Two arm MB chest pass - Rotating chest pass






34. allow shoulders to elevate






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






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






37. 5-10% BW






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






39. dont hyper extend back






40. 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






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






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






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






44. Medicine ball scoop toss - MB side oblique throw






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






46. torso stationary to ? effectiveness & ? injury to low back ( back strength)






47. Ball dumbbell chest press - Push up






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






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






50. 5-10-5 - box drill - T- drill - L.E.F.T. Drill