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






2. O Regression: Hand to... Knee - Shin - Foot






3. Seated Cable row - Seated lat pull-down






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






5. 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






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






7. torso stationary to ? effectiveness & ? injury to low back ( back strength)






8. add rotation - (core strength)






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. Seated two arm dumbbell biceps curl - Biceps curl machine






11. add rotation - (core strength)






12. w/ assistance






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






14. 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






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






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






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






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






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






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






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






22. Medicine ball scoop toss - MB side oblique throw






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






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






25. 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






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






27. O Regression: Hand to... Knee - Shin - Foot






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






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






30. Standing Cable row - Ball dumbbell row






31. dont hyper extend back






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






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






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






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






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






37. Box step up






38. Seated dumbbell shoulder press - Seated shoulder press machine






39. Cable pushdown - Supine bench barbell triceps extension






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






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






42. 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






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






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






45. 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






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






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






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






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






50. add rotation - (core strength)