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






2. 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






3. 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.






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






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






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






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






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






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






10. 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






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






12. Standing Cable row - Ball dumbbell row






13. 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.






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






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






16. Box step up






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






18. allow shoulders to elevate






19. 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






20. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






23. 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






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






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






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






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






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






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






30. 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)






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






32. Ball MB pullover throw - Woodchop throw






33. Ball dumbbell chest press - Push up






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






35. w/ assistance






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






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






38. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






40. add rotation - (core strength)






41. Medicine ball scoop toss - MB side oblique throw






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






43. 5-10% BW






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






45. 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






46. Ball dumbbell chest press - Push up






47. Two arm push press - Barbell clean






48. 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






49. allow shoulders to elevate






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







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