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






2. Two arm MB chest pass - Rotating chest pass






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






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






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






6. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






9. add rotation - (core strength)






10. Ball dumbbell chest press - Push up






11. Squat Jump - Tuck Jump






12. Ball MB pullover throw - Woodchop throw






13. 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






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






15. Seated Cable row - Seated lat pull-down






16. w/ assistance






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






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






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






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






21. Single leg dumbbell curl - Single leg barbell curl






22. allow shoulders to elevate






23. Box step up






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






25. Medicine ball scoop toss - MB side oblique throw






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






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






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






29. 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






30. Two arm push press - Barbell clean






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






32. 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)






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






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






35. 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






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






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






38. 1 leg - (core stabilization)






39. Standing Cable row - Ball dumbbell row






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






41. Ball dumbbell chest press - Push up






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






43. 5-10% BW






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






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






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






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






48. Two arm MB chest pass - Rotating chest pass






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






50. Seated Cable row - Seated lat pull-down