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. 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






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






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






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






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






6. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






7. w/ assistance






8. w/ assistance






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






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






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






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






13. Box step up






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






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






16. 5-10% BW






17. Medicine ball scoop toss - MB side oblique throw






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






19. Cable pushdown - Supine bench barbell triceps extension






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






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






22. 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






23. 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






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






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






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






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






28. allow shoulders to elevate






29. dont hyper extend back






30. add rotation - (core strength)






31. 1 leg - (core stabilization)






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






33. Cable pushdown - Supine bench barbell triceps extension






34. Medicine ball scoop toss - MB side oblique throw






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






36. Two arm push press - Barbell clean






37. 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






38. Ball MB pullover throw - Woodchop throw






39. 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)






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






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






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






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






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






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






46. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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