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






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






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






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






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






6. 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)






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






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






9. Single leg dumbbell curl - Single leg barbell curl






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






11. Ball MB pullover throw - Woodchop throw






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






13. 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






14. Seated Cable row - Seated lat pull-down






15. Cable pushdown - Supine bench barbell triceps extension






16. add rotation - (core strength)






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






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






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






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






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






22. add rotation - (core strength)






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






24. Ball dumbbell chest press - Push up






25. dont hyper extend back






26. Seated Cable row - Seated lat pull-down






27. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






31. Two arm push press - Barbell clean






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






33. Ball MB pullover throw - Woodchop throw






34. Two arm MB chest pass - Rotating chest pass






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






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






37. 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






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






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






40. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






44. Medicine ball scoop toss - MB side oblique throw






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






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






47. Medicine ball scoop toss - MB side oblique throw






48. 1 leg - (core stabilization)






49. 5-10% BW






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