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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. w/ assistance






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






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






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






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






6. add rotation - (core strength)






7. its performed proone (tummy on ball) - Overwt people may need to perform in seated or standing position (vs. prone) (Stabilization back)






8. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






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






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






16. 1 leg - (core stabilization)






17. Two arm MB chest pass - Rotating chest pass






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






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






20. Squat Jump - Tuck Jump






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






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






23. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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. 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






27. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






31. 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)






32. Standing Cable row - Ball dumbbell row






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






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






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






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






37. allow shoulders to elevate






38. allow shoulders to elevate






39. 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






40. 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.






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






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






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






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. Medicine ball scoop toss - MB side oblique throw






46. Medicine ball scoop toss - MB side oblique throw






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






48. add rotation - (core strength)






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






50. 5-10% BW