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






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






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






4. Medicine ball scoop toss - MB side oblique throw






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






6. Two arm push press - Barbell clean






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






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






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






10. dont hyper extend back






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






12. Single leg dumbbell curl - Single leg barbell curl






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






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






15. add rotation - (core strength)






16. Two arm push press - Barbell clean






17. 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.






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






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






20. add rotation - (core strength)






21. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






25. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






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






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






32. Cable pushdown - Supine bench barbell triceps extension






33. add rotation - (core strength)






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






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






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






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






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






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






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






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






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






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






44. 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






45. 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)






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






47. 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)






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






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






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