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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. Ball MB pullover throw - Woodchop throw






2. 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






3. Standing Cable row - Ball dumbbell row






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






5. 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






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






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






8. 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.






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






10. Standing Cable row - Ball dumbbell row






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






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






13. Cable pushdown - Supine bench barbell triceps extension






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






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






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






17. add rotation - (core strength)






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






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






20. Seated Cable row - Seated lat pull-down






21. 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






22. dont hyper extend back






23. 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)






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






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






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






27. Squat Jump - Tuck Jump






28. w/ assistance






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






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






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






32. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






33. Two arm MB chest pass - Rotating chest pass






34. w/ assistance






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






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






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






38. 5-10% BW






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






40. Seated dumbbell shoulder press - Seated shoulder press machine






41. 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






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






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






44. 5-10% BW






45. 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






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






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






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






49. 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






50. add rotation - (core strength)