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 head rests comfortably on ball? ? stress on cervical spine.






2. 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






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. Progress: 2 arm - 1 arm - alt arm






5. Medicine ball scoop toss - MB side oblique throw






6. 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)






7. Seated dumbbell shoulder press - Seated shoulder press machine






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






9. 5-10% BW






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






11. add rotation - (core strength)






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






13. 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






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






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






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






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






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






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






20. Seated Cable row - Seated lat pull-down






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






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






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






24. 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.






25. 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






26. 1 leg - (core stabilization)






27. dont hyper extend back






28. 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






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






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






31. Medicine ball scoop toss - MB side oblique throw






32. 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






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






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






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






36. w/ assistance






37. 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)






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






39. 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






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






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






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






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






44. w/ assistance






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






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






47. Standing Cable row - Ball dumbbell row






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






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






50. 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)