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. 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






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






3. 1 leg - (core stabilization)






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






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






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






7. Single leg dumbbell curl - Single leg barbell curl






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






9. Ball MB pullover throw - Woodchop throw






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






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






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






13. Standing Cable row - Ball dumbbell row






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






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






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






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






18. 5-10% BW






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






20. Active- isolated - Reciprocal inhibition - Hold 1-2 sec - 5-10 reps - Gastroc w/ pronation/ supination - Supine bicep femoris - Plus all of the above stability/ static






21. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






24. Cable pushdown - Supine bench barbell triceps extension






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






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






27. Standing Cable row - Ball dumbbell row






28. allow shoulders to elevate






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






30. Seated dumbbell shoulder press - Seated shoulder press machine






31. 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






32. 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.






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






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






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






36. w/ assistance






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






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






39. Box step up






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






41. 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






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






43. 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






44. Seated dumbbell shoulder press - Seated shoulder press machine






45. dont hyper extend back






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






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






48. Seated Cable row - Seated lat pull-down






49. dont hyper extend back






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