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






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






3. Two arm MB chest pass - Rotating chest pass






4. add rotation - (core strength)






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






6. 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






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






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






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






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






11. Standing Cable row - Ball dumbbell row






12. Ball dumbbell chest press - Push up






13. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






15. 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






16. 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)






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






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






19. allow shoulders to elevate






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






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






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






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






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






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






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






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






28. Single leg dumbbell curl - Single leg barbell curl






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






30. Standing Cable row - Ball dumbbell row






31. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






33. add rotation - (core strength)






34. 5-10% BW






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






36. 1 leg - (core stabilization)






37. 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.






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






39. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






42. 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)






43. Two arm push press - Barbell clean






44. Box step up






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






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






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






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






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






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