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






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






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






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






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






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






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






8. 5-10% BW






9. Seated dumbbell shoulder press - Seated shoulder press machine






10. Squat Jump - Tuck Jump






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






12. Single leg dumbbell curl - Single leg barbell curl






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






14. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






17. 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)






18. 5-10% BW






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






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. 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.






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






23. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






24. 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






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






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






27. 1 leg - (core stabilization)






28. add rotation - (core strength)






29. Medicine ball scoop toss - MB side oblique throw






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






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






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






33. add rotation - (core strength)






34. Ball MB pullover throw - Woodchop throw






35. 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






36. 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






37. Two arm push press - Barbell clean






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






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






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






41. w/ assistance






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






43. Seated Cable row - Seated lat pull-down






44. 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)






45. dont hyper extend back






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






47. Box step up






48. Single leg dumbbell curl - Single leg barbell curl






49. 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






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