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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. w/ assistance






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






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






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






5. 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






6. Single leg dumbbell curl - Single leg barbell curl






7. 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)






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






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






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






11. 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






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






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






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






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






16. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






17. 5-10% BW






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






19. Standing Cable row - Ball dumbbell row






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






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






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






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






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






25. add rotation - (core strength)






26. O Regression - Standing w/ cable - Progression: Alt arms - Single arm






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






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






29. 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)






30. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






32. 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.






33. Seated dumbbell shoulder press - Seated shoulder press machine






34. 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






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






36. w/ assistance






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






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






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






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






41. Medicine ball scoop toss - MB side oblique throw






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






43. 5-10% BW






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






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






46. dont hyper extend back






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






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






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






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