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






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






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






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






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






6. dont hyper extend back






7. 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






8. Standing Cable row - Ball dumbbell row






9. 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






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






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






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






14. 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)






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






16. 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






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






18. 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






19. 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






20. 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)






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






22. Squat Jump - Tuck Jump






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






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






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






26. Squat Jump - Tuck Jump






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






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






29. add rotation - (core strength)






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






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






32. 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






33. Ball MB pullover throw - Woodchop throw






34. 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






35. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






37. 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)






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






39. Cable pushdown - Supine bench barbell triceps extension






40. 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.






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






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






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






44. allow shoulders to elevate






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






46. Box step up






47. 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






48. Seated Cable row - Seated lat pull-down






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






50. Two arm MB chest pass - Rotating chest pass