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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. add rotation - (core strength)






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






3. Squat Jump - Tuck Jump






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






5. Ball MB pullover throw - Woodchop throw






6. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






9. 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)






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






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






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






13. 5-10% BW






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






15. 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






16. 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)






17. 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






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






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






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






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






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






23. 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






24. Cable pushdown - Supine bench barbell triceps extension






25. allow shoulders to elevate






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






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






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






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






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






31. 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






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






33. w/ assistance






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






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






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






37. Two arm MB chest pass - Rotating chest pass






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






39. 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






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






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






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






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






44. dont hyper extend back






45. Medicine ball scoop toss - MB side oblique throw






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






47. Ball dumbbell chest press - Push up






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






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






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







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