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. add rotation - (core strength)






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






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






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






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






6. Ball dumbbell chest press - Push up






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






8. Single leg dumbbell curl - Single leg barbell curl






9. Seated dumbbell shoulder press - Seated shoulder press machine






10. Two arm push press - Barbell clean






11. Medicine ball scoop toss - MB side oblique throw






12. 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)






13. Medicine ball scoop toss - MB side oblique throw






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






15. Box step up






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






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






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






19. Two arm MB chest pass - Rotating chest pass






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






21. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






25. 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






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






27. 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






28. 5-10% BW






29. dont hyper extend back






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






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






32. 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)






33. 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)






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






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






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






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






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






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






40. Ball dumbbell chest press - Push up






41. dont hyper extend back






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






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






44. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






48. 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






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






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