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. Seated two arm dumbbell biceps curl - Biceps curl machine






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






3. Box step up






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






5. 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






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






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






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






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






10. Medicine ball scoop toss - MB side oblique throw






11. dont hyper extend back






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






13. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)






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






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






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






17. Ball dumbbell chest press - Push up






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






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






20. Two arm push press - Barbell clean






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






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






23. Single leg dumbbell curl - Single leg barbell curl






24. add rotation - (core strength)






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






26. allow shoulders to elevate






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






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






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






30. dont hyper extend back






31. 5-10% BW






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






33. 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






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






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






36. Two arm push press - Barbell clean






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






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






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






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






41. 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






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






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






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






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






46. 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






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






48. 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






49. Cable pushdown - Supine bench barbell triceps extension






50. 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