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






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






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






4. w/ assistance






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






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






7. 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






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






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






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






12. 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






13. 1 leg - (core stabilization)






14. 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






15. Standing Cable row - Ball dumbbell row






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






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






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






20. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






23. Medicine ball scoop toss - MB side oblique throw






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






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






26. 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






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






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






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






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






32. 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






33. 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






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






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






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






37. add rotation - (core strength)






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






39. Two arm push press - Barbell clean






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






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






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






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






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






45. 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






46. Ball MB pullover throw - Woodchop throw






47. 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






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






49. Medicine ball scoop toss - MB side oblique throw






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