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






2. Ball dumbbell chest press - Push up






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






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






5. 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






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






7. 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)






8. add rotation - (core strength)






9. Squat Jump - Tuck Jump






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






11. dont hyper extend back






12. 1 leg - (core stabilization)






13. add rotation - (core strength)






14. 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






15. Squat Jump - Tuck Jump






16. Cable pushdown - Supine bench barbell triceps extension






17. Medicine ball scoop toss - MB side oblique throw






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






19. 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)






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






21. 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






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






23. Seated Cable row - Seated lat pull-down






24. allow shoulders to elevate






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






26. 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






27. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






33. 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






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






35. Two arm push press - Barbell clean






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






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






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






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






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






41. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






46. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






48. Two arm MB chest pass - Rotating chest pass






49. 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






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