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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. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






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






9. 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






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






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






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






13. 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






14. Cable pushdown - Supine bench barbell triceps extension






15. Box step up






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






17. add rotation - (core strength)






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






19. add rotation - (core strength)






20. Medicine ball scoop toss - MB side oblique throw






21. 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






22. 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)






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






24. 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.






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






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






27. 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






28. Standing Cable row - Ball dumbbell row






29. 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






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






31. Ball dumbbell chest press - Push up






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






33. dont hyper extend back






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






35. Squat Jump - Tuck Jump






36. 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






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






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






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






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






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






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






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






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






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






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






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






48. allow shoulders to elevate






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






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