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: 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






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






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






4. Active- isolated - Reciprocal inhibition - Hold 1-2 sec - 5-10 reps - Gastroc w/ pronation/ supination - Supine bicep femoris - Plus all of the above stability/ static






5. allow shoulders to elevate






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






7. 1 leg - (core stabilization)






8. Seated dumbbell shoulder press - Seated shoulder press machine






9. 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)






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






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






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






13. 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.






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






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






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






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






18. add rotation - (core strength)






19. Two arm push press - Barbell clean






20. 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






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






22. 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






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






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






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






26. w/ assistance






27. 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






28. Two arm MB chest pass - Rotating chest pass






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






30. allow shoulders to elevate






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






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






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






34. Two arm push press - Barbell clean






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






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






37. Seated Cable row - Seated lat pull-down






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






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






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






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






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






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






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






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






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






47. Medicine ball scoop toss - MB side oblique throw






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






49. Squat Jump - Tuck Jump






50. 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