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






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






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






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






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






6. 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






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






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






9. 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






10. 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






11. add rotation - (core strength)






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






13. 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






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






15. Medicine ball scoop toss - MB side oblique throw






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






17. 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)






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






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






20. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






26. 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






27. Seated Cable row - Seated lat pull-down






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






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






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






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






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






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






34. 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






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






36. Two arm push press - Barbell clean






37. add rotation - (core strength)






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






39. 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)






40. Single leg dumbbell curl - Single leg barbell curl






41. add rotation - (core strength)






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






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






44. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






45. 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






46. 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






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






48. Seated Cable row - Seated lat pull-down






49. 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)






50. 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.