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






2. Medicine ball scoop toss - MB side oblique throw






3. 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






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






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






6. 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






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






8. 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






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






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






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






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






13. add rotation - (core strength)






14. Two arm MB chest pass - Rotating chest pass






15. 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






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. 1 leg - (core stabilization)






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






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






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






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






22. 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.






23. Box step up






24. 1 leg - (core stabilization)






25. dont hyper extend back






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






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






28. dont hyper extend back






29. 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.






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






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






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






33. allow shoulders to elevate






34. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






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






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






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






43. Box step up






44. Single leg dumbbell curl - Single leg barbell curl






45. Ball dumbbell chest press - Push up






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






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






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






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






50. add rotation - (core strength)