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






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






3. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






5. w/ assistance






6. Ball MB pullover throw - Woodchop throw






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






8. add rotation - (core strength)






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






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






11. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






17. 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






18. Ball MB pullover throw - Woodchop throw






19. 5-10% BW






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






21. Squat jump - Tuck jump - Butt kick - Power step up






22. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






25. Standing Cable row - Ball dumbbell row






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






27. Squat jump - Tuck jump - Butt kick - Power step up






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






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






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






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






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






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






34. Squat Jump - Tuck Jump






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






36. Seated dumbbell shoulder press - Seated shoulder press machine






37. 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)






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






39. 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






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






41. add rotation - (core strength)






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






43. dont hyper extend back






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






45. allow shoulders to elevate






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






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






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






49. Cable pushdown - Supine bench barbell triceps extension






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