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. Two arm MB chest pass - Rotating chest pass






2. add rotation - (core strength)






3. allow shoulders to elevate






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






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






6. 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






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






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






9. 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.






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






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






12. Squat Jump - Tuck Jump






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






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






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






16. 5-10% BW






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






18. 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






19. Cable pushdown - Supine bench barbell triceps extension






20. Cable pushdown - Supine bench barbell triceps extension






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






22. Seated dumbbell shoulder press - Seated shoulder press machine






23. 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






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






25. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






32. Ball MB pullover throw - Woodchop throw






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






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






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






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






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






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






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






40. Seated Cable row - Seated lat pull-down






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






42. add rotation - (core strength)






43. 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






44. 1 leg - (core stabilization)






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






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






47. Medicine ball scoop toss - MB side oblique throw






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






49. Ball dumbbell chest press - Push up






50. 5-10-5 - box drill - T- drill - L.E.F.T. Drill