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. Ball MB pullover throw - Woodchop throw






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






3. 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)






4. 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






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






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






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






8. 5-10% BW






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






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






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






12. w/ assistance






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






14. 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)






15. 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






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






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






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






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






20. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






25. allow shoulders to elevate






26. Single leg dumbbell curl - Single leg barbell curl






27. Standing Cable row - Ball dumbbell row






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






29. 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






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






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






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






33. 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.






34. 5-10% BW






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






36. Squat Jump - Tuck Jump






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






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






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






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






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






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






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






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






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






46. 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






47. 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






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






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






50. Two arm push press - Barbell clean