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






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. 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






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






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






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






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






8. dont hyper extend back






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






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






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






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






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






14. 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






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






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






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






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






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






20. 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






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






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






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






24. allow shoulders to elevate






25. add rotation - (core strength)






26. Two arm push press - Barbell clean






27. dont hyper extend back






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






29. 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






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






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






32. Ball dumbbell chest press - Push up






33. 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






34. Cable pushdown - Supine bench barbell triceps extension






35. w/ assistance






36. Seated dumbbell shoulder press - Seated shoulder press machine






37. Seated Cable row - Seated lat pull-down






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






39. Box step up






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






41. Standing Cable row - Ball dumbbell row






42. Standing Cable row - Ball dumbbell row






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






44. Ball dumbbell chest press - Push up






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






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






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






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






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






50. 5-10% BW