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. Box step up






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






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






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






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






6. Seated dumbbell shoulder press - Seated shoulder press machine






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






8. 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






9. Ball MB pullover throw - Woodchop throw






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






11. dont hyper extend back






12. 5-10% BW






13. Seated Cable row - Seated lat pull-down






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






15. Ball dumbbell chest press - Push up






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






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






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






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






20. Medicine ball scoop toss - MB side oblique throw






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






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






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






24. Squat Jump - Tuck Jump






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






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






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






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






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






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






31. 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






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






33. add rotation - (core strength)






34. Two arm push press - Barbell clean






35. Squat Jump - Tuck Jump






36. 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






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






38. add rotation - (core strength)






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






40. 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






41. 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






42. 5-10% BW






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






45. Ball dumbbell chest press - Push up






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






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






48. Two arm MB chest pass - Rotating chest pass






49. Standing Cable row - Ball dumbbell row






50. w/ assistance