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






2. allow shoulders to elevate






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






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






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






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






7. Two arm MB chest pass - Rotating chest pass






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






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






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






11. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






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






18. 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






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






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






21. Ball MB pullover throw - Woodchop throw






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






23. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






28. add rotation - (core strength)






29. 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)






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






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






32. 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)






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






34. 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






35. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






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






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. add rotation - (core strength)






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






45. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






46. 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)






47. 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






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






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






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