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. 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






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






3. Ball MB pullover throw - Woodchop throw






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






5. Two arm MB chest pass - Rotating chest pass






6. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






8. Two arm push press - Barbell clean






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






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






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






12. Squat Jump - Tuck Jump






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






14. 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






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






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






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






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






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






20. Cable pushdown - Supine bench barbell triceps extension






21. 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






22. Box step up






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






24. add rotation - (core strength)






25. Squat Jump - Tuck Jump






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






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






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






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






30. 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






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






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






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






34. Seated Cable row - Seated lat pull-down






35. w/ assistance






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






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






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






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






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






41. 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






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






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






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






45. Ball MB pullover throw - Woodchop throw






46. Box step up






47. add rotation - (core strength)






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






49. Standing Cable row - Ball dumbbell row






50. 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