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






2. 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)






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






4. 1 leg - (core stabilization)






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






6. add rotation - (core strength)






7. Squat Jump - Tuck Jump






8. Medicine ball scoop toss - MB side oblique throw






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






10. 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)






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






12. Cable pushdown - Supine bench barbell triceps extension






13. add rotation - (core strength)






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






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






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






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






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






19. 1 leg - (core stabilization)






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






21. 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






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






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






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






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






26. 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






27. 5-10% BW






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






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






30. Two arm push press - Barbell clean






31. 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)






32. Cable pushdown - Supine bench barbell triceps extension






33. 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






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






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






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






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






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






39. add rotation - (core strength)






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. Make sure knees in line w/ toes - Soft landing - Adjust height of box if needed - Land behind ball (not on) of foot - in front of arch of foot.






42. 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






43. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






46. 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






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






48. Two arm MB chest pass - Rotating chest pass






49. Box step up






50. Make sure knees in line w/ toes - Soft landing - Adjust height of box if needed - Land behind ball (not on) of foot - in front of arch of foot.