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. Two arm MB chest pass - Rotating chest pass






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






3. Ball MB pullover throw - Woodchop throw






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






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






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






7. 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






8. 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






9. 5-10% BW






10. 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.






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






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






13. Two arm push press - Barbell clean






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






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






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






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






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






19. 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






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






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






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






23. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






25. allow shoulders to elevate






26. add rotation - (core strength)






27. add rotation - (core strength)






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






29. 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.






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






31. Two arm MB chest pass - Rotating chest pass






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






33. Ball dumbbell chest press - Push up






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






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






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






37. 1 leg - (core stabilization)






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






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






40. 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)






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






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






43. Seated dumbbell shoulder press - Seated shoulder press machine






44. Medicine ball scoop toss - MB side oblique throw






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






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






47. Two arm push press - Barbell clean






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






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






50. 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)