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. 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






2. Squat Jump - Tuck Jump






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






4. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






8. Box step up






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






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






11. allow shoulders to elevate






12. Two arm push press - Barbell clean






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






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






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






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






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






19. Box step up






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






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






22. 1 leg - (core stabilization)






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






24. 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.






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






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






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






28. Two arm MB chest pass - Rotating chest pass






29. 5-10% BW






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






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






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






33. dont hyper extend back






34. 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






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






36. 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






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






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






39. Two arm MB chest pass - Rotating chest pass






40. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






44. Ball dumbbell chest press - Push up






45. w/ assistance






46. Ball MB pullover throw - Woodchop throw






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






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






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






50. 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