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






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






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






4. dont hyper extend back






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






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






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






8. allow shoulders to elevate






9. w/ assistance






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






11. 1 leg - (core stabilization)






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






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






14. Seated Cable row - Seated lat pull-down






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






16. Single leg dumbbell curl - Single leg barbell curl






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






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






19. Ball dumbbell chest press - Push up






20. 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)






21. Ball MB pullover throw - Woodchop throw






22. Two arm MB chest pass - Rotating chest pass






23. dont hyper extend back






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






25. Medicine ball scoop toss - MB side oblique throw






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






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






28. 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.






29. 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






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






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






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






33. Cable pushdown - Supine bench barbell triceps extension






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






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






36. add rotation - (core strength)






37. 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






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






39. 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.






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






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






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. 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. Squat Jump - Tuck Jump






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






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






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






49. 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






50. Ball MB pullover throw - Woodchop throw