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. 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






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






3. 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






4. add rotation - (core strength)






5. Ball dumbbell chest press - Push up






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






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






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






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






10. 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






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






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






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






14. 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






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






16. 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






17. Squat Jump - Tuck Jump






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






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






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






21. 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)






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






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






24. 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






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






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






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






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






29. Two arm MB chest pass - Rotating chest pass






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






31. add rotation - (core strength)






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






34. 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






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






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






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






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






39. Seated Cable row - Seated lat pull-down






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






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






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






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






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






45. Box step up






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






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






48. 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






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






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