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






2. 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






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






4. Seated dumbbell shoulder press - Seated shoulder press machine






5. 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)






6. Seated Cable row - Seated lat pull-down






7. Standing Cable row - Ball dumbbell row






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






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






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






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






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






13. 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)






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






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






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






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






18. w/ assistance






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






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






21. 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.






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






23. Medicine ball scoop toss - MB side oblique throw






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






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






26. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






27. Cable pushdown - Supine bench barbell triceps extension






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






29. Two arm MB chest pass - Rotating chest pass






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






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






32. 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






33. 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






34. 5-10% BW






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






36. Seated Cable row - Seated lat pull-down






37. Two arm push press - Barbell clean






38. 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)






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






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






41. dont hyper extend back






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






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






44. 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






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






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






47. 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






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






49. 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






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