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






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






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






4. Squat Jump - Tuck Jump






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






6. 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






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






8. w/ assistance






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






10. Single leg dumbbell curl - Single leg barbell curl






11. Two arm MB chest pass - Rotating chest pass






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






13. 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






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 - Standing w/ cable - Progression: Alt arms - Single arm






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






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






18. allow shoulders to elevate






19. 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






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






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






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






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






24. Ball dumbbell chest press - Push up






25. Box step up






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






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






28. Medicine ball scoop toss - MB side oblique throw






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






30. 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






31. Ball dumbbell chest press - Push up






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. Cable pushdown - Supine bench barbell triceps extension






34. Seated Cable row - Seated lat pull-down






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






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






37. Cable pushdown - Supine bench barbell triceps extension






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






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






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






41. dont hyper extend back






42. 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)






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






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






45. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






47. add rotation - (core strength)






48. 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






49. Seated Cable row - Seated lat pull-down






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