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: 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






2. Ball MB pullover throw - Woodchop throw






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






4. Standing Cable row - Ball dumbbell row






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






6. 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






7. add rotation - (core strength)






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






9. Ball MB pullover throw - Woodchop throw






10. dont hyper extend back






11. Two arm push press - Barbell clean






12. Single leg dumbbell curl - Single leg barbell curl






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






14. 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.






15. Squat Jump - Tuck Jump






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






18. Seated Cable row - Seated lat pull-down






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






20. Single leg dumbbell curl - Single leg barbell curl






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






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






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






24. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






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






31. add rotation - (core strength)






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






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






34. 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






35. Ball dumbbell chest press - Push up






36. 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






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






38. Seated Cable row - Seated lat pull-down






39. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






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






45. Cable pushdown - Supine bench barbell triceps extension






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






47. 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.






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






49. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






50. Seated dumbbell shoulder press - Seated shoulder press machine