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. Make sure to sit hips back before jumping and upon landing? optimal joint mechanics - Exercises are more dynamic - proper alignment important for max force production - Butt kicks - need flexibility of rectus femoris to avoid excessive lumbar extens






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






3. 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.






4. 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)






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






6. Medicine ball scoop toss - MB side oblique throw






7. Ball MB pullover throw - Woodchop throw






8. 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)






9. 5-10% BW






10. 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






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






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






13. Standing Cable row - Ball dumbbell row






14. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






16. Cable pushdown - Supine bench barbell triceps extension






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






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






19. 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.






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






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






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






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






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






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






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






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






28. 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






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






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






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






32. dont hyper extend back






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






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






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






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






37. Squat Jump - Tuck Jump






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






39. Single leg dumbbell curl - Single leg barbell curl






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






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






42. Ball MB pullover throw - Woodchop throw






43. add rotation - (core strength)






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






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






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






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






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






49. Two arm push press - Barbell clean






50. 5-10-5 - box drill - T- drill - L.E.F.T. Drill