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: Hand to... Knee - Shin - Foot






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






3. Squat Jump - Tuck Jump






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






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






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






7. add rotation - (core strength)






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






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






10. allow shoulders to elevate






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






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






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






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






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






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






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






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






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






20. 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






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






22. 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






23. 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






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






25. Ball dumbbell chest press - Push up






26. 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






27. dont hyper extend back






28. Seated Cable row - Seated lat pull-down






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






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






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






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






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. 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






35. Cable pushdown - Supine bench barbell triceps extension






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






37. 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)






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






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






40. Standing Cable row - Ball dumbbell row






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






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






43. Two arm push press - Barbell clean






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






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






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






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






48. Ball dumbbell chest press - Push up






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






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