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






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






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






5. allow shoulders to elevate






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






7. Two arm push press - Barbell clean






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






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






10. 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






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






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






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






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






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






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






17. 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)






18. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






23. 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






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






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






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






27. Two arm MB chest pass - Rotating chest pass






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






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






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






31. Seated Cable row - Seated lat pull-down






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






33. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






38. 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






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






40. 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






41. 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)






42. dont hyper extend back






43. Squat Jump - Tuck Jump






44. add rotation - (core strength)






45. Squat Jump - Tuck Jump






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






47. 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.






48. 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






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






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