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






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






3. 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)






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






5. dont hyper extend back






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






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






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






9. 5-10% BW






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






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






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






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






14. Single leg dumbbell curl - Single leg barbell curl






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






16. 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.






17. Box step up






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






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






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






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






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






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






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






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






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






27. 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






28. w/ assistance






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






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






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






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






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






34. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






36. Ball MB pullover throw - Woodchop throw






37. Seated Cable row - Seated lat pull-down






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






39. Two arm push press - Barbell clean






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






41. 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)






42. w/ assistance






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






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






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






46. 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)






47. Ball MB pullover throw - Woodchop throw






48. Squat Jump - Tuck Jump






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






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