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






2. Ball MB pullover throw - Woodchop throw






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






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






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






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






7. Ball dumbbell chest press - Push up






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






9. Seated dumbbell shoulder press - Seated shoulder press machine






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






11. Seated Cable row - Seated lat pull-down






12. w/ assistance






13. Squat Jump - Tuck Jump






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






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






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






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






18. add rotation - (core strength)






19. Seated Cable row - Seated lat pull-down






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






21. Ball MB pullover throw - Woodchop throw






22. Two arm push press - Barbell clean






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






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






25. 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)






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






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






28. Medicine ball scoop toss - MB side oblique throw






29. allow shoulders to elevate






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






31. 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






32. 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






33. O Regression: Hand to... Knee - Shin - Foot






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






35. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






36. Two arm push press - Barbell clean






37. Ball dumbbell chest press - Push up






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






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






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






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






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






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






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






45. allow shoulders to elevate






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






47. 1 leg - (core stabilization)






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






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






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