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






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






4. add rotation - (core strength)






5. 1 leg - (core stabilization)






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






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






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






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






10. Seated Cable row - Seated lat pull-down






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






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






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






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






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






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






17. 5-10% BW






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






19. 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






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






21. Single leg dumbbell curl - Single leg barbell curl






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






23. dont hyper extend back






24. 1 leg - (core stabilization)






25. add rotation - (core strength)






26. Squat Jump - Tuck Jump






27. dont hyper extend back






28. Two arm MB chest pass - Rotating chest pass






29. 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






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






31. 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






32. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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. Box step up






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






37. Seated dumbbell shoulder press - Seated shoulder press machine






38. 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






39. 5-10% BW






40. Standing Cable row - Ball dumbbell row






41. add rotation - (core strength)






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






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






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






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






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






48. Medicine ball scoop toss - MB side oblique throw






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






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