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






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






3. Ball MB pullover throw - Woodchop throw






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






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






6. Seated Cable row - Seated lat pull-down






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






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






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






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






11. Seated Cable row - Seated lat pull-down






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






13. 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






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






15. add rotation - (core strength)






16. w/ assistance






17. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






18. 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






19. Standing Cable row - Ball dumbbell row






20. 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






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






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






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






24. 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






25. dont hyper extend back






26. Box step up






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






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






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






30. Squat Jump - Tuck Jump






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






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






33. 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






34. 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






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






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






37. Seated dumbbell shoulder press - Seated shoulder press machine






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






39. Single leg dumbbell curl - Single leg barbell curl






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






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






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






43. 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






44. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






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