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






2. 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






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






4. allow shoulders to elevate






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






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






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






8. Ball dumbbell chest press - Push up






9. 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.






10. Standing Cable row - Ball dumbbell row






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






12. Box step up






13. 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






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






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






16. add rotation - (core strength)






17. Standing Cable row - Ball dumbbell row






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






19. add rotation - (core strength)






20. 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)






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






22. Two arm MB chest pass - Rotating chest pass






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






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






25. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






30. 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






31. 1 leg - (core stabilization)






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






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






34. 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






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






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






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






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






39. 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)






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






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






42. 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






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






44. Two arm push press - Barbell clean






45. Ball MB pullover throw - Woodchop throw






46. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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