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






2. Ball dumbbell chest press - Push up






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






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






5. 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






6. Seated Cable row - Seated lat pull-down






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






8. add rotation - (core strength)






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






10. w/ assistance






11. Cable pushdown - Supine bench barbell triceps extension






12. add rotation - (core strength)






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






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






15. 1 leg - (core stabilization)






16. Two arm MB chest pass - Rotating chest pass






17. Squat Jump - Tuck Jump






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






19. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






22. w/ assistance






23. 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






24. 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






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






26. 5-10% BW






27. Ball MB pullover throw - Woodchop throw






28. 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






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






30. 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






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






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






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






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






35. 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






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






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






38. 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






39. Seated Cable row - Seated lat pull-down






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






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






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






43. dont hyper extend back






44. 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






45. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +






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






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






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






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






50. Cable pushdown - Supine bench barbell triceps extension