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. dont hyper extend back






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






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






4. Cable pushdown - Supine bench barbell triceps extension






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






6. w/ assistance






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






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






9. Two arm MB chest pass - Rotating chest pass






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






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






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






13. add rotation - (core strength)






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






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






16. 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






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






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






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






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






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






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






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






24. add rotation - (core strength)






25. Two arm push press - Barbell clean






26. 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






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






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






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






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






31. Box step up






32. w/ assistance






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






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






35. Ball MB pullover throw - Woodchop throw






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






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






38. 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






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






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






41. 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






42. Squat Jump - Tuck Jump






43. Ball dumbbell chest press - Push up






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






45. 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)






46. 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






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






48. 5-10% BW






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






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