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






2. 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






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






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






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






6. 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)






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






8. add rotation - (core strength)






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






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






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






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






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






14. 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.






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






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






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






19. Box step up






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






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






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






23. 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






24. 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






25. Seated Cable row - Seated lat pull-down






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






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






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






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






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






31. Single leg dumbbell curl - Single leg barbell curl






32. add rotation - (core strength)






33. 1 leg - (core stabilization)






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






35. 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






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






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






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






39. 5-10% BW






40. 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






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






42. Standing Cable row - Ball dumbbell row






43. Medicine ball scoop toss - MB side oblique throw






44. Medicine ball scoop toss - MB side oblique throw






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






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






47. allow shoulders to elevate






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






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






50. add rotation - (core strength)