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






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






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






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






5. 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






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






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






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






9. Seated Cable row - Seated lat pull-down






10. Single leg dumbbell curl - Single leg barbell curl






11. 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






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






13. 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






14. 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






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






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






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






18. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






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






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






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






26. add rotation - (core strength)






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






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






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






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






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






32. add rotation - (core strength)






33. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






34. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce






35. Seated Cable row - Seated lat pull-down






36. add rotation - (core strength)






37. Standing Cable row - Ball dumbbell row






38. Two arm push press - Barbell clean






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






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






41. 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)






42. Two arm MB chest pass - Rotating chest pass






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






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






45. 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.






46. Squat Jump - Tuck Jump






47. Two arm push press - Barbell clean






48. Squat Jump - Tuck Jump






49. Ball dumbbell chest press - Push up






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