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






2. 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






3. 5-10% BW






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






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






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






7. Squat Jump - Tuck Jump






8. dont hyper extend back






9. Squat Jump - Tuck Jump






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






11. 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






12. Ball MB pullover throw - Woodchop throw






13. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






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






19. Seated dumbbell shoulder press - Seated shoulder press machine






20. Medicine ball scoop toss - MB side oblique throw






21. 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)






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






23. 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






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






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






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






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






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






29. 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






30. Two arm push press - Barbell clean






31. Single leg dumbbell curl - Single leg barbell curl






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






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






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






35. 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)






36. 1 leg - (core stabilization)






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






38. 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






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






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






41. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






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






47. 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






48. Two arm MB chest pass - Rotating chest pass






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






50. add rotation - (core strength)







Sorry!:) No result found.

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