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






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






3. Squat Jump - Tuck Jump






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






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






6. 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






7. Medicine ball scoop toss - MB side oblique throw






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






9. 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






10. dont hyper extend back






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






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






13. 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)






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






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






16. Seated Cable row - Seated lat pull-down






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






18. allow shoulders to elevate






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






20. Box step up






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






22. 1 leg - (core stabilization)






23. 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.






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






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






26. Medicine ball scoop toss - MB side oblique throw






27. 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)






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






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






30. add rotation - (core strength)






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






32. Squat Jump - Tuck Jump






33. 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






34. 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






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






36. Two arm MB chest pass - Rotating chest pass






37. Ball MB pullover throw - Woodchop throw






38. 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






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






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






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






42. Box step up






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






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






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






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






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






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






49. Two arm push press - Barbell clean






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