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






3. add rotation - (core strength)






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






6. Two arm MB chest pass - Rotating chest pass






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






8. Two arm push press - Barbell clean






9. allow shoulders to elevate






10. 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






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






12. 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






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






14. 1 leg - (core stabilization)






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






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






17. Two arm push press - Barbell clean






18. 1 leg - (core stabilization)






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






20. 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)






21. 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.






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






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






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






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






26. w/ assistance






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






28. 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






29. 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.






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






31. 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






32. 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






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






34. dont hyper extend back






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






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






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






38. allow shoulders to elevate






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






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






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






42. Cable pushdown - Supine bench barbell triceps extension






43. Seated Cable row - Seated lat pull-down






44. Standing Cable row - Ball dumbbell row






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






46. w/ assistance






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






48. Ball MB pullover throw - Woodchop throw






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






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