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






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






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






4. allow shoulders to elevate






5. Ball MB pullover throw - Woodchop throw






6. 1 leg - (core stabilization)






7. 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)






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






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






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






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






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






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






14. Two arm MB chest pass - Rotating chest pass






15. add rotation - (core strength)






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






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






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






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






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






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






22. Squat Jump - Tuck Jump






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






24. Squat Jump - Tuck Jump






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






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






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






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






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






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






31. Two arm push press - Barbell clean






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






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






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






35. Two arm push press - Barbell clean






36. 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)






37. 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)






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






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






40. w/ assistance






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






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






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






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






45. dont hyper extend back






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






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






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






49. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






50. Standing Cable row - Ball dumbbell row