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






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






3. dont hyper extend back






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






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






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






7. 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






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






9. 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.






10. Box step up






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






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






13. Box step up






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






15. Ball MB pullover throw - Woodchop throw






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






17. Seated Cable row - Seated lat pull-down






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






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






20. 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)






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






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






23. 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






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






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






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






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






29. Standing Cable row - Ball dumbbell row






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






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






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






33. Squat Jump - Tuck Jump






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






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






36. 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)






37. 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






38. Two arm push press - Barbell clean






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






40. Cable pushdown - Supine bench barbell triceps extension






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






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






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






44. 1 leg - (core stabilization)






45. Ball MB pullover throw - Woodchop throw






46. Seated dumbbell shoulder press - Seated shoulder press machine






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






48. 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






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






50. Standing Cable row - Ball dumbbell row