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. Progress: 2 arm - 1 arm - alt arm






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






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






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






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






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






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






8. Squat Jump - Tuck Jump






9. Medicine ball scoop toss - MB side oblique throw






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






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






12. Box step up






13. allow shoulders to elevate






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






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






16. Ball MB pullover throw - Woodchop throw






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






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






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






20. add rotation - (core strength)






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






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






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. allow shoulders to elevate






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






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






27. 1 leg - (core stabilization)






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






29. Cable pushdown - Supine bench barbell triceps extension






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






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






32. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)






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






34. add rotation - (core strength)






35. Ball dumbbell chest press - Push up






36. 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






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






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






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






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






41. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






43. Ball MB pullover throw - Woodchop throw






44. Seated Cable row - Seated lat pull-down






45. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






47. dont hyper extend back






48. 1 leg - (core stabilization)






49. 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






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