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






2. 5-10% BW






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






4. Seated dumbbell shoulder press - Seated shoulder press machine






5. 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






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






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






8. dont hyper extend back






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






10. 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






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






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






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. 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






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






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






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






18. Cable pushdown - Supine bench barbell triceps extension






19. 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)






20. Seated dumbbell shoulder press - Seated shoulder press machine






21. Two arm MB chest pass - Rotating chest pass






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






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






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






25. Single leg dumbbell curl - Single leg barbell curl






26. Ball dumbbell chest press - Push up






27. Two arm MB chest pass - Rotating chest pass






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






29. 1 leg - (core stabilization)






30. Seated Cable row - Seated lat pull-down






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






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






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






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






35. Ball dumbbell chest press - Push up






36. Standing Cable row - Ball dumbbell row






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






38. w/ assistance






39. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






40. add rotation - (core strength)






41. 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)






42. 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






43. Two arm push press - Barbell clean






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






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






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






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






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






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






50. Seated Cable row - Seated lat pull-down