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. O Regression - Two legs - Progression: Proprioceptive modalities






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






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






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






5. 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






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






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






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






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






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






11. Flat (on bench) dumbbell chest press- Barbell bench press






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






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






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






15. 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






16. Seated dumbbell shoulder press - Seated shoulder press machine






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






18. Ball MB pullover throw - Woodchop throw






19. Standing Cable row - Ball dumbbell row






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






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






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






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






24. 5-10% BW






25. 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






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






27. Standing Cable row - Ball dumbbell row






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






29. 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






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






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






32. Seated Cable row - Seated lat pull-down






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






34. Two arm MB chest pass - Rotating chest pass






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






36. dont hyper extend back






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






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






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






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






41. 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






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






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






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






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






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






47. 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)






48. Squat Jump - Tuck Jump






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






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