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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. Progress: 2 arm - 1 arm - alt arm






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






3. 1 leg - (core stabilization)






4. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






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






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






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






14. 1 leg - (core stabilization)






15. Cable pushdown - Supine bench barbell triceps extension






16. add rotation - (core strength)






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






18. arch back - head forward - or elevate shoulders - behind head? stress on shoulder and cervical spine (back strength)






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






20. Seated Cable row - Seated lat pull-down






21. 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






22. Squat Jump - Tuck Jump






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






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






25. Cable pushdown - Supine bench barbell triceps extension






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






27. Two arm push press - Barbell clean






28. 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.






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






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






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






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






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






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






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






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






37. 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






38. 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






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






40. Seated Cable row - Seated lat pull-down






41. O Regression - Two-legs - Seated - Progression: Single leg - alternate arm - Single leg - single arm - Proprioceptive modalities - (Shoulder stabilization lvl - Performed in scapular plane. )






42. 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






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






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






45. 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






46. add rotation - (core strength)






47. w/ assistance






48. Two arm MB chest pass - Rotating chest pass






49. 5-10% BW






50. 5-10% BW







Sorry!:) No result found.

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