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. 5-10% BW






2. Single leg dumbbell curl - Single leg barbell curl






3. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






6. add rotation - (core strength)






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






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






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






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






11. 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






12. Single leg dumbbell curl - Single leg barbell curl






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






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






15. Cable pushdown - Supine bench barbell triceps extension






16. dont hyper extend back






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






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






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






20. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






21. 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






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






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






24. add rotation - (core strength)






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






26. 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






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






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






29. w/ assistance






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






31. allow shoulders to elevate






32. 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)






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






34. dont hyper extend back






35. 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






36. SL balance - SL balance reach - SL hip rotation - SL lift and chop






37. Medicine ball scoop toss - MB side oblique throw






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






39. Seated dumbbell shoulder press - Seated shoulder press machine






40. Two arm push press - Barbell clean






41. 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)






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






43. 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






44. Ball MB pullover throw - Woodchop throw






45. Ball dumbbell chest press - Push up






46. Ball MB pullover throw - Woodchop throw






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






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






49. Two arm push press - Barbell clean






50. 5-10% BW