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






3. 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






4. 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)






5. add rotation - (core strength)






6. 5-10% BW






7. Seated Cable row - Seated lat pull-down






8. Cable pushdown - Supine bench barbell triceps extension






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






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






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






13. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






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






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






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






22. 5-10% BW






23. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






24. 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






25. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






29. 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






30. allow shoulders to elevate






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






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






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






34. 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






35. Squat Jump - Tuck Jump






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






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






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






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






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






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






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






43. Medicine ball scoop toss - MB side oblique throw






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






45. Squat Jump - Tuck Jump






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






47. 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






48. Two arm MB chest pass - Rotating chest pass






49. 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.






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