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






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






3. Seated Cable row - Seated lat pull-down






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






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






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






7. 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.






8. Standing Cable row - Ball dumbbell row






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






10. Medicine ball scoop toss - MB side oblique throw






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






12. Squat Jump - Tuck Jump






13. 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)






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






15. 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






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






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






18. add rotation - (core strength)






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






20. Squat Jump - Tuck Jump






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






22. 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






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






24. Two arm MB chest pass - Rotating chest pass






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






26. 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






27. Standing Cable row - Ball dumbbell row






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






29. allow shoulders to elevate






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






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






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






33. add rotation - (core strength)






34. Seated dumbbell shoulder press - Seated shoulder press machine






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






36. Two arm MB chest pass - Rotating chest pass






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






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






39. Two arm push press - Barbell clean






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






41. Single leg dumbbell curl - Single leg barbell curl






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. Box step up






44. Ball dumbbell chest press - Push up






45. Two arm push press - Barbell clean






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






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






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






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






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