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






2. 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






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






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






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






6. 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)






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






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






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






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






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






12. Cable pushdown - Supine bench barbell triceps extension






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






14. Medicine ball scoop toss - MB side oblique throw






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






16. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






19. add rotation - (core strength)






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






21. 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






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






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. Seated dumbbell shoulder press - Seated shoulder press machine






25. allow shoulders to elevate






26. Standing Cable row - Ball dumbbell row






27. Ball MB pullover throw - Woodchop throw






28. Two arm MB chest pass - Rotating chest pass






29. 1 leg - (core stabilization)






30. dont hyper extend back






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






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






33. Ball MB pullover throw - Woodchop throw






34. w/ assistance






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






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






37. Box step up






38. Two arm push press - Barbell clean






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






40. Box step up






41. 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






42. add rotation - (core strength)






43. 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






44. Single leg dumbbell curl - Single leg barbell curl






45. 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)






46. 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






47. Single leg dumbbell curl - Single leg barbell curl






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






49. 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






50. add rotation - (core strength)