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






2. Medicine ball scoop toss - MB side oblique throw






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






4. dont hyper extend back






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






6. Seated Cable row - Seated lat pull-down






7. w/ assistance






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






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






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






11. 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






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






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






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






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






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






17. 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






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






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






20. Seated Cable row - Seated lat pull-down






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






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






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






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






25. 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






26. add rotation - (core strength)






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






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






29. dont hyper extend back






30. allow shoulders to elevate






31. Standing Cable row - Ball dumbbell row






32. 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






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






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






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






36. Single leg dumbbell curl - Single leg barbell curl






37. One-ins - Two ins - Side shuffle - In- in- out- out: - In-in- out (zigzag) - Ali shuffle






38. Squat Jump - Tuck Jump






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






40. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






42. Ball MB pullover throw - Woodchop throw






43. add rotation - (core strength)






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






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






46. Ball dumbbell chest press - Push up






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






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






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






50. Two arm MB chest pass - Rotating chest pass