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






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






4. Box step up






5. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine






6. Cable pushdown - Supine bench barbell triceps extension






7. 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)






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






9. Single leg dumbbell curl - Single leg barbell curl






10. 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)






11. Standing Cable row - Ball dumbbell row






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






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






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






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






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






18. 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






19. 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)






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






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






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






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






24. 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.






25. Seated dumbbell shoulder press - Seated shoulder press machine






26. allow shoulders to elevate






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






28. Seated dumbbell shoulder press - Seated shoulder press machine






29. add rotation - (core strength)






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






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






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






33. Ball squat - curl to press - Multiplanar step-up to balane to overhead press






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






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 MB pullover throw - Woodchop throw






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






38. w/ assistance






39. Ball MB pullover throw - Woodchop throw






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






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






42. 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






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






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






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






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






47. w/ assistance






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






49. Two arm MB chest pass - Rotating chest pass






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