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. w/ assistance






2. 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






3. Standing Cable row - Ball dumbbell row






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






5. Two arm push press - Barbell clean






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






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






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






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






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






11. 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






12. 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)






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






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






15. Box step up






16. Seated Cable row - Seated lat pull-down






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






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






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






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






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






22. Two arm MB chest pass - Rotating chest pass






23. 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)






24. 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






25. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






28. Standing Cable row - Ball dumbbell row






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






30. Ball dumbbell chest press - Push up






31. add rotation - (core strength)






32. 1 leg - (core stabilization)






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






34. Medicine ball scoop toss - MB side oblique throw






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






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






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






38. dont hyper extend back






39. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






44. 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






45. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






48. 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






49. Single leg dumbbell curl - Single leg barbell curl






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