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






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






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






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






5. 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






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






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






8. 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






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






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






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






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






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






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






15. dont hyper extend back






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






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






18. Box step up






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






20. 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






21. Two arm MB chest pass - Rotating chest pass






22. Ball MB pullover throw - Woodchop throw






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. Seated two arm dumbbell biceps curl - Biceps curl machine






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






26. 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






27. 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






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






29. add rotation - (core strength)






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






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






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






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






34. add rotation - (core strength)






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






36. 5-10% BW






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






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






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






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






41. Single leg dumbbell curl - Single leg barbell curl






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






43. Medicine ball scoop toss - MB side oblique throw






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






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






46. Cable pushdown - Supine bench barbell triceps extension






47. Seated Cable row - Seated lat pull-down






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






49. allow shoulders to elevate






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






Can you answer 50 questions in 15 minutes?



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