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






2. Make sure head rests comfortably on ball? ? stress on cervical spine.






3. Single leg dumbbell curl - Single leg barbell curl






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






5. add rotation - (core strength)






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






7. Ball MB pullover throw - Woodchop throw






8. w/ assistance






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






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






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






12. add rotation - (core strength)






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






14. 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






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






16. Standing Cable row - Ball dumbbell row






17. 5-10% BW






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






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






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






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






22. Make sure head rests comfortably on ball? ? stress on cervical spine.






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






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






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






26. 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)






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






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






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






30. 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)






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






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






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






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






35. 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






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






37. Medicine ball scoop toss - MB side oblique throw






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






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






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






41. Ball dumbbell chest press - Push up






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






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






44. 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






45. 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)






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






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






48. Squat Jump - Tuck Jump






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






50. Box step up