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. Ball dumbbell chest press - Push up






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






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






4. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






9. 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






10. 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






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






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






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






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






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






17. dont hyper extend back






18. 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)






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






20. 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






21. 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






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






23. allow shoulders to elevate






24. 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






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






26. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






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






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






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






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






36. Ball dumbbell chest press - Push up






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






38. add rotation - (core strength)






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






40. Ball MB pullover throw - Woodchop throw






41. Two arm push press - Barbell clean






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






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






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






45. Squat jump - Tuck jump - Butt kick - Power step up






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






47. w/ assistance






48. Seated Cable row - Seated lat pull-down






49. add rotation - (core strength)






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