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






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






3. 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.






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






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






6. Medicine ball scoop toss - MB side oblique throw






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






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






9. keep chest up and pressure on heals. - Don't allow knees to move in. - Avoid compensation in low back and extremities.






10. Seated Cable row - Seated lat pull-down






11. Squat Jump - Tuck Jump






12. 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






13. 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)






14. Squat Jump - Tuck Jump






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






16. Two arm MB chest pass - Rotating chest pass






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






18. Seated dumbbell shoulder press - Seated shoulder press machine






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






20. add rotation - (core strength)






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






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






23. dont hyper extend back






24. Standing Cable row - Ball dumbbell row






25. 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)






26. 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.






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






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






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






30. Single leg dumbbell curl - Single leg barbell curl






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






32. 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






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






34. Two arm push press - Barbell clean






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






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






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






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






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






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






41. 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






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






43. Standing Cable row - Ball dumbbell row






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






45. add rotation - (core strength)






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






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






48. Medicine ball scoop toss - MB side oblique throw






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






50. add rotation - (core strength)