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






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






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






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






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






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






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






8. 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






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






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






11. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






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






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






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






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






21. 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)






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






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






24. 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.






25. Squat Jump - Tuck Jump






26. Ball dumbbell chest press - Push up






27. 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






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. 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.






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






32. 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






33. w/ assistance






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






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






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






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






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






39. 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






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 - Tuck Jump






42. 1 leg - (core stabilization)






43. Medicine ball scoop toss - MB side oblique throw






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






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






46. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






48. Seated Cable row - Seated lat pull-down






49. Two arm push press - Barbell clean






50. 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