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






2. add rotation - (core strength)






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






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






5. add rotation - (core strength)






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






7. 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






8. Standing Cable row - Ball dumbbell row






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






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






11. w/ assistance






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






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






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






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






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






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






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






19. 1 leg - (core stabilization)






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






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






22. 5-10% BW






23. Two arm push press - Barbell clean






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






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






26. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






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






33. 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)






34. 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






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






36. 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






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






38. Two arm push press - Barbell clean






39. Two arm MB chest pass - Rotating chest pass






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






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






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






43. 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.






44. dont hyper extend back






45. 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






46. Seated Cable row - Seated lat pull-down






47. Medicine ball scoop toss - MB side oblique throw






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






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






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