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 - Kneeling over ball - Progression: Alt arm - 1 arm






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






3. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






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






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






10. Seated Cable row - Seated lat pull-down






11. 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






12. Ball MB pullover throw - Woodchop throw






13. Two arm push press - Barbell clean






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






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






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






17. Seated Cable row - Seated lat pull-down






18. 1 leg - (core stabilization)






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






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






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






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






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






24. Single leg dumbbell curl - Single leg barbell curl






25. 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






26. 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






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






28. Seated dumbbell shoulder press - Seated shoulder press machine






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






30. 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






31. Cable pushdown - Supine bench barbell triceps extension






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






33. add rotation - (core strength)






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






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






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






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






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






39. 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)






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






41. Two arm MB chest pass - Rotating chest pass






42. 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






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






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






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






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






47. Standing Cable row - Ball dumbbell row






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






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






50. add rotation - (core strength)