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. dont hyper extend back






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






3. Seated dumbbell shoulder press - Seated shoulder press machine






4. 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






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






6. 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






7. allow shoulders to elevate






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






9. 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






10. 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)






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






12. Squat Jump - Tuck Jump






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






14. 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






15. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab






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. 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.






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






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






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






21. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






27. Ball dumbbell chest press - Push up






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






29. Medicine ball scoop toss - MB side oblique throw






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. 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






33. Seated Cable row - Seated lat pull-down






34. 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






35. Single leg dumbbell curl - Single leg barbell curl






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






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






38. 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






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






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






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






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






43. 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






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






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






46. Seated dumbbell shoulder press - Seated shoulder press machine






47. Squat Jump - Tuck Jump






48. Cable pushdown - Supine bench barbell triceps extension






49. 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






50. Two arm push press - Barbell clean