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






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






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






4. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






9. 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






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






11. Ball dumbbell chest press - Push up






12. 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






13. Two arm push press - Barbell clean






14. 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






15. Cable pushdown - Supine bench barbell triceps extension






16. add rotation - (core strength)






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






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






19. Medicine ball scoop toss - MB side oblique throw






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






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






22. 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






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






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






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






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






27. 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






28. Ball MB pullover throw - Woodchop throw






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






30. 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






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






32. 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)






33. Squat Jump - Tuck Jump






34. 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)






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






36. 1 leg - (core stabilization)






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






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






39. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






40. Seated Cable row - Seated lat pull-down






41. O Regression - Two legs - Progression: Proprioceptive modalities






42. Box step up






43. 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.






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






45. Squat Jump - Tuck Jump






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






47. dont hyper extend back






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






49. add rotation - (core strength)






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