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. 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)






2. add rotation - (core strength)






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






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






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






6. Single leg dumbbell curl - Single leg barbell curl






7. dont hyper extend back






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






9. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






11. Single leg dumbbell curl - Single leg barbell curl






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






13. Seated Cable row - Seated lat pull-down






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






15. 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






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






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






18. Cable pushdown - Supine bench barbell triceps extension






19. 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






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






21. 5-10% BW






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






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






24. dont hyper extend back






25. Medicine ball scoop toss - MB side oblique throw






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






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






28. Seated Cable row - Seated lat pull-down






29. 1 leg - (core stabilization)






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






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






32. Medicine ball scoop toss - MB side oblique throw






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






34. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






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






41. add rotation - (core strength)






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






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






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






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






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






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






48. Standing Cable row - Ball dumbbell row






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






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