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. 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






2. w/ assistance






3. Standing Cable row - Ball dumbbell row






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






5. 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)






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






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






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






9. Cable pushdown - Supine bench barbell triceps extension






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






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






12. Ball dumbbell chest press - Push up






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






14. 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






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






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






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






18. Two arm MB chest pass - Rotating chest pass






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






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






21. Cable pushdown - Supine bench barbell triceps extension






22. 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






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






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






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






26. dont hyper extend back






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






28. add rotation - (core strength)






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






30. add rotation - (core strength)






31. 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.






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






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






34. Two arm push press - Barbell clean






35. 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






36. Ball MB pullover throw - Woodchop throw






37. Two arm push press - Barbell clean






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






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






40. 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






41. 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.






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






43. 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)






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






45. 1 leg - (core stabilization)






46. 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






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






48. Seated Cable row - Seated lat pull-down






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






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