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. add rotation - (core strength)






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






3. 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






4. Box step up






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






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






7. Ball dumbbell chest press - Push up






8. Cable pushdown - Supine bench barbell triceps extension






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






10. Seated Cable row - Seated lat pull-down






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






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






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






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






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






16. Cable pushdown - Supine bench barbell triceps extension






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






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






19. Standing Cable row - Ball dumbbell row






20. 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






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






22. 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)






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






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






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






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






27. 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.






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






29. 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






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






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






32. 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






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






34. 1 leg - (core stabilization)






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






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






37. 5-10% BW






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






39. 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)






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






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






42. Single leg dumbbell curl - Single leg barbell curl






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






44. dont hyper extend back






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






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






47. add rotation - (core strength)






48. Two arm push press - Barbell clean






49. 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






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