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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. Squat Jump - Tuck Jump






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






3. w/ assistance






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






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






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






8. Box step up






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






10. 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






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






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






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






14. 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






15. 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






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






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






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






19. add rotation - (core strength)






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






21. 5-10% BW






22. Two arm MB chest pass - Rotating chest pass






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






24. Squat Jump - Tuck Jump






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






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






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






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






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






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






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






32. 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






33. 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)






34. 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)






35. add rotation - (core strength)






36. Seated Cable row - Seated lat pull-down






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






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






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






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






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






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






43. 5-10% BW






44. Two arm push press - Barbell clean






45. 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






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






47. add rotation - (core strength)






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






49. Cable pushdown - Supine bench barbell triceps extension






50. Standing Cable row - Ball dumbbell row







Sorry!:) No result found.

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