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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: Hands on bench and feet on floor - Knees on floor - push up position






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






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






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






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






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






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






8. 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






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






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






11. 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






12. Medicine ball scoop toss - MB side oblique throw






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






14. Single leg dumbbell curl - Single leg barbell curl






15. Squat Jump - Tuck Jump






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






17. w/ assistance






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






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






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






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






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






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






24. Two arm MB chest pass - Rotating chest pass






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. Box step up






27. Ball MB pullover throw - Woodchop throw






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






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






30. Ball dumbbell chest press - Push up






31. Ball dumbbell chest press - Push up






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






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






34. add rotation - (core strength)






35. 5-10% BW






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






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






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. 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






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






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






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






43. dont hyper extend back






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






45. add rotation - (core strength)






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






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






48. 1 leg - (core stabilization)






49. 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






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