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. Box step up






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






3. add rotation - (core strength)






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






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






6. allow shoulders to elevate






7. 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






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






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






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






11. 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.






12. Two arm push press - Barbell clean






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






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






15. dont hyper extend back






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






17. 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)






18. Ball MB pullover throw - Woodchop throw






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






20. Two arm MB chest pass - Rotating chest pass






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






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






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






24. Two arm MB chest pass - Rotating chest pass






25. 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






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






27. 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)






28. add rotation - (core strength)






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






30. Standing Cable row - Ball dumbbell row






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






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






33. Standing Cable row - Ball dumbbell row






34. add rotation - (core strength)






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






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






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






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






39. Squat Jump - Tuck Jump






40. Seated Cable row - Seated lat pull-down






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 dumbbell chest press - Push up






43. Ball dumbbell chest press - Push up






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






45. Seated Cable row - Seated lat pull-down






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






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






48. Cable pushdown - Supine bench barbell triceps extension






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






50. 5-10% BW