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






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






3. 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






4. 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)






5. Single leg dumbbell curl - Single leg barbell curl






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






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






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






9. Cable pushdown - Supine bench barbell triceps extension






10. 5-10% BW






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






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






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






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






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






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






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






18. Single leg dumbbell curl - Single leg barbell curl






19. 1 leg - (core stabilization)






20. Squat Jump - Tuck Jump






21. Medicine ball scoop toss - MB side oblique throw






22. 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






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






24. Box step up






25. allow shoulders to elevate






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






27. add rotation - (core strength)






28. Two arm push press - Barbell clean






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






30. add rotation - (core strength)






31. Ball MB pullover throw - Woodchop throw






32. 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)






33. 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






34. add rotation - (core strength)






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






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






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






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






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






40. Two arm MB chest pass - Rotating chest pass






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






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






43. Seated Cable row - Seated lat pull-down






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






45. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






50. Squat Jump - Tuck Jump