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






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






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






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






5. Two arm MB chest pass - Rotating chest pass






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






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






8. add rotation - (core strength)






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






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






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






12. 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






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






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






15. Standing Cable row - Ball dumbbell row






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






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






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






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






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






21. Seated Cable row - Seated lat pull-down






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






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






24. Two arm push press - Barbell clean






25. Squat Jump - Tuck Jump






26. 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.






27. dont hyper extend back






28. Cable pushdown - Supine bench barbell triceps extension






29. 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






30. Ball MB pullover throw - Woodchop throw






31. 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)






32. Ball dumbbell chest press - Push up






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






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






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






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






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






38. w/ assistance






39. w/ assistance






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






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






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






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






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






45. Box step up






46. Box step up






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






48. 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






49. 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






50. 1 leg - (core stabilization)