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






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






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






4. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






5. Two arm MB chest pass - Rotating chest pass






6. 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






7. 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






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






9. add rotation - (core strength)






10. Standing Cable row - Ball dumbbell row






11. w/ assistance






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. Medicine ball scoop toss - MB side oblique throw






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






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






16. 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






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






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






19. 1 leg - (core stabilization)






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






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






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






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






24. dont hyper extend back






25. 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






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






27. Ball MB pullover throw - Woodchop throw






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






29. 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






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






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






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






33. May need to hold stability ball for some people- allow head forward (keep cervical spine neutral) or back arch. - Shoulders externally rotated w/ scapula in retracted and depressed position. ( Shoulder stabilization lvl)






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






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






36. 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






37. Ball MB pullover throw - Woodchop throw






38. Seated Cable row - Seated lat pull-down






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






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






41. Two arm push press - Barbell clean






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






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






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






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






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






47. 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.






48. add rotation - (core strength)






49. add rotation - (core strength)






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






Can you answer 50 questions in 15 minutes?



Let me suggest you:

Browse all subjects

Browse all tests

Most popular tests



Major Subjects

Tests & Exams


AP
CLEP
DSST
GRE
SAT
GMAT

Browse all subjects

Browse all tests

Most popular tests