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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. Seated Cable row - Seated lat pull-down






2. 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.






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






4. Two arm push press - Barbell clean






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






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






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






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






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






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






11. add rotation - (core strength)






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






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






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






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






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






17. Standing Cable row - Ball dumbbell row






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






19. Box step up






20. add rotation - (core strength)






21. Single leg dumbbell curl - Single leg barbell curl






22. 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






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






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






25. 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






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






27. Medicine ball scoop toss - MB side oblique throw






28. 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






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






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






31. 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






32. 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






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






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






36. Squat jump - Tuck jump - Butt kick - Power step up






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






38. Squat jump - Tuck jump - Butt kick - Power step up






39. w/ assistance






40. add rotation - (core strength)






41. w/ assistance






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






43. Seated Cable row - Seated lat pull-down






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






45. Two arm push press - Barbell clean






46. 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






47. Squat Jump - Tuck Jump






48. Box step up






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






50. 5-10% BW







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