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






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






3. Seated dumbbell shoulder press - Seated shoulder press machine






4. Seated Cable row - Seated lat pull-down






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






6. 1 leg - (core stabilization)






7. 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






8. 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






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






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






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






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






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






14. 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.






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






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






17. Standing Cable row - Ball dumbbell row






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






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






20. 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






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






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






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






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






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






26. Two arm MB chest pass - Rotating chest pass






27. dont hyper extend back






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






29. Medicine ball scoop toss - MB side oblique throw






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






31. Two arm push press - Barbell clean






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






33. 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






34. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab






35. Standing Cable row - Ball dumbbell row






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






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






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






39. Ball MB pullover throw - Woodchop throw






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






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






42. 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






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






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






45. allow shoulders to elevate






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






47. 1 leg - (core stabilization)






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






49. Ball dumbbell chest press - Push up






50. 5-10% BW







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