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. Two arm push press - Barbell clean






2. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






4. 1 leg - (core stabilization)






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






6. Single leg dumbbell curl - Single leg barbell curl






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






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






9. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






10. 5-10% BW






11. Two arm push press - Barbell clean






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






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






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






15. 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






16. Cable pushdown - Supine bench barbell triceps extension






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






18. Ball MB pullover throw - Woodchop throw






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






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






21. 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






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






23. Seated Cable row - Seated lat pull-down






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






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






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






27. add rotation - (core strength)






28. Medicine ball scoop toss - MB side oblique throw






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






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






31. add rotation - (core strength)






32. 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)






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






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






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






36. w/ assistance






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






38. Ball dumbbell chest press - Push up






39. dont hyper extend back






40. Seated dumbbell shoulder press - Seated shoulder press machine






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






42. Cable pushdown - Supine bench barbell triceps extension






43. 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)






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






45. 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






46. Box step up






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






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






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






50. Ball dumbbell chest press - Push up