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. w/ assistance






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






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






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






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






6. Cable pushdown - Supine bench barbell triceps extension






7. Two arm push press - Barbell clean






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






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






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






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






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






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






14. 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






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






16. Ball dumbbell chest press - Push up






17. Seated dumbbell shoulder press - Seated shoulder press machine






18. add rotation - (core strength)






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






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






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






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






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






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






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






26. Standing Cable row - Ball dumbbell row






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






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






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






30. 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






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






32. Two arm MB chest pass - Rotating chest pass






33. 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






34. Ball MB pullover throw - Woodchop throw






35. 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






36. Ball dumbbell chest press - Push up






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






38. allow shoulders to elevate






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






40. Two arm push press - Barbell clean






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






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






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






44. Standing Cable row - Ball dumbbell row






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. add rotation - (core strength)






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






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






49. 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.






50. add rotation - (core strength)