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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. Progress: 2 arm - 1 arm - alt arm






2. 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






3. dont hyper extend back






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






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






6. 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






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






8. Single leg dumbbell curl - Single leg barbell curl






9. 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






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






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






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






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






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






15. Box step up






16. Seated dumbbell shoulder press - Seated shoulder press machine






17. 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






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






19. Seated Cable row - Seated lat pull-down






20. 5-10% BW






21. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






27. 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






28. w/ assistance






29. 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)






30. w/ assistance






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






32. 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






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






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






35. 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






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






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






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






39. add rotation - (core strength)






40. Standing Cable row - Ball dumbbell row






41. 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






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






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






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






45. Squat Jump - Tuck Jump






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






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






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






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






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