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. Seated two arm dumbbell biceps curl - Biceps curl machine






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






3. Two arm push press - Barbell clean






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






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






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






7. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






14. add rotation - (core strength)






15. 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






16. w/ assistance






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






18. Two arm MB chest pass - Rotating chest pass






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






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






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






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






23. 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)






24. 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)






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






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






27. 5-10% BW






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






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






30. Seated Cable row - Seated lat pull-down






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






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






33. Cable pushdown - Supine bench barbell triceps extension






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






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






36. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






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






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






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






46. 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






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






48. Medicine ball scoop toss - MB side oblique throw






49. 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






50. 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