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






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






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






5. O Regression - Two legs - Progression: Proprioceptive modalities






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






7. add rotation - (core strength)






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






9. 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






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






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






12. 1 leg - (core stabilization)






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






14. 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






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






16. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






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






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






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






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






26. 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






27. Standing Cable row - Ball dumbbell row






28. 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)






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






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






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






32. Ball MB pullover throw - Woodchop throw






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






34. add rotation - (core strength)






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






36. 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






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






38. Box step up






39. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






41. Two arm MB chest pass - Rotating chest pass






42. O Regression - Two legs - Progression: Proprioceptive modalities






43. 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






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






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






46. Ball MB pullover throw - Woodchop throw






47. 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






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






50. 5-10% BW







Sorry!:) No result found.

Can you answer 50 questions in 15 minutes?


Let me suggest you:

Browse all subjects

Browse all tests

Most popular tests



Major Subjects

Tests & Exams


AP
CLEP
DSST
GRE
SAT
GMAT

Browse all subjects

Browse all tests

Most popular tests