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






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






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






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






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






6. 5-10% BW






7. 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






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






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






11. Two arm MB chest pass - Rotating chest pass






12. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






13. Seated Cable row - Seated lat pull-down






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






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






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






17. Medicine ball scoop toss - MB side oblique throw






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






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






20. Cable pushdown - Supine bench barbell triceps extension






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






22. 1 leg - (core stabilization)






23. Two arm MB chest pass - Rotating chest pass






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






25. Single leg dumbbell curl - Single leg barbell curl






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






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






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






29. Box step up






30. 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






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






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






33. Seated Cable row - Seated lat pull-down






34. Squat Jump - Tuck Jump






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






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






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






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






39. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






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






45. Rotation chest press - Front MB oblique throw - Ball MB prisoner throw: Must have Lat extensibility - Wood chop throw: use D-ball doesn't bounce






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






47. Ball MB pullover throw - Woodchop throw






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






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






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.