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






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






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






4. 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






5. 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






6. 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.






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






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






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






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






11. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






12. w/ assistance






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






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






15. Ball MB pullover throw - Woodchop throw






16. Seated dumbbell shoulder press - Seated shoulder press machine






17. Single leg dumbbell curl - Single leg barbell curl






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






19. Ball dumbbell chest press - Push up






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






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






22. 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)






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






24. 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






25. 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






26. Two arm push press - Barbell clean






27. Medicine ball scoop toss - MB side oblique throw






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






29. Make sure head rests comfortably on ball? ? stress on cervical spine.






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






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






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






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






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






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






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






37. add rotation - (core strength)






38. Make sure head rests comfortably on ball? ? stress on cervical spine.






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






40. Cable pushdown - Supine bench barbell triceps extension






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






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






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






44. 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)






45. 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






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






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






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






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