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. dont hyper extend back






2. add rotation - (core strength)






3. Ball dumbbell chest press - Push up






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






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






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






7. W/ pushdown - use rope? allows elbows to track through natural range of motion - risk compensation. - W/ barbell curls - watch hand and elbow alignment to ? stress on elbow and compensation. - W/ extension - maintain alignment of ankle - knee - hip






8. Ball MB pullover throw - Woodchop throw






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






10. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






16. 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






17. 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.






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






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






20. 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






21. 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)






22. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






27. Seated Cable row - Seated lat pull-down






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






29. Two arm push press - Barbell clean






30. Cable pushdown - Supine bench barbell triceps extension






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






32. Seated Cable row - Seated lat pull-down






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






34. 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.






35. Ball MB pullover throw - Woodchop throw






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






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






38. 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






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






40. Single leg dumbbell curl - Single leg barbell curl






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






42. Box step up






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






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






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






46. allow shoulders to elevate






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






48. Standing Cable row - Ball dumbbell row






49. 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






50. 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