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






2. Two arm MB chest pass - Rotating chest pass






3. add rotation - (core strength)






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






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






6. Single leg dumbbell curl - Single leg barbell curl






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






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






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






10. dont hyper extend back






11. 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






12. Two arm MB chest pass - Rotating chest pass






13. 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






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






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






16. Cable pushdown - Supine bench barbell triceps extension






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






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






19. Standing Cable row - Ball dumbbell row






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






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






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






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






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






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






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






27. Ball dumbbell chest press - Push up






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






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






30. Seated Cable row - Seated lat pull-down






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






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






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






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






35. 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)






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






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






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






39. Box step up






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






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






42. Ball MB pullover throw - Woodchop throw






43. Two arm push press - Barbell clean






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






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






46. 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






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






48. 1 leg - (core stabilization)






49. Cable pushdown - Supine bench barbell triceps extension






50. 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