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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. 5-10% BW






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






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






4. Ball dumbbell chest press - Push up






5. Ball dumbbell chest press - Push up






6. 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)






7. Ball MB pullover throw - Woodchop throw






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






9. Ball MB pullover throw - Woodchop throw






10. Two arm MB chest pass - Rotating chest pass






11. 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.






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






13. 5-10% BW






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






15. Seated Cable row - Seated lat pull-down






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






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






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






19. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






21. 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






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






23. 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.






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






25. add rotation - (core strength)






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






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






28. add rotation - (core strength)






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






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






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. allow shoulders to elevate






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






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






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






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






37. add rotation - (core strength)






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






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






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






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






42. Medicine ball scoop toss - MB side oblique throw






43. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






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






49. 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






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