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






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






3. 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






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






5. 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






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






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






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






9. Standing Cable row - Ball dumbbell row






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






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






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






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






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






15. allow shoulders to elevate






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






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






18. 1 leg - (core stabilization)






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






20. Two arm push press - Barbell clean






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






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






23. dont hyper extend back






24. Squat Jump - Tuck Jump






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






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






27. Standing Cable row - Ball dumbbell row






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






29. w/ assistance






30. 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






31. Seated dumbbell shoulder press - Seated shoulder press machine






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






33. 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






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






35. Ball dumbbell chest press - Push up






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






37. 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






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






39. O Regression: Hand to... Knee - Shin - Foot






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






41. Seated dumbbell shoulder press - Seated shoulder press machine






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






43. 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






44. Seated Cable row - Seated lat pull-down






45. Ball dumbbell chest press - Push up






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






47. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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