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. O Regression - Two legs - Progression: Proprioceptive modalities






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






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






4. O Regression: Hand to... Knee - Shin - Foot






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






6. 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






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






8. Single leg dumbbell curl - Single leg barbell curl






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






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






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






12. add rotation - (core strength)






13. Two arm MB chest pass - Rotating chest pass






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






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






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






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






18. 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






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






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






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






22. 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






23. 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)






24. Box step up






25. Cable pushdown - Supine bench barbell triceps extension






26. 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)






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






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






29. Standing Cable row - Ball dumbbell row






30. Two arm push press - Barbell clean






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






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






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






34. Medicine ball scoop toss - MB side oblique throw






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






36. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






37. 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






38. Ball MB pullover throw - Woodchop throw






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






40. Ball dumbbell chest press - Push up






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






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






43. allow shoulders to elevate






44. Marching - Floor bridge - Floor prone cobra - Floor prone iso-ab






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






46. 5-10% BW






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






48. 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






49. Ball MB pullover throw - Woodchop throw






50. add rotation - (core strength)