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. 1 leg - (core stabilization)






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






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






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






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






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






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






8. 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






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






10. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






14. Standing Cable row - Ball dumbbell row






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






16. Ball dumbbell chest press - Push up






17. allow shoulders to elevate






18. 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






19. Ball dumbbell chest press - Push up






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






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






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






23. Box step up






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






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






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






27. Standing Cable row - Ball dumbbell row






28. allow shoulders to elevate






29. 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






30. dont hyper extend back






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






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






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






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






35. Two arm MB chest pass - Rotating chest pass






36. 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






37. w/ assistance






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






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






40. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






45. Two arm push press - Barbell clean






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






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






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






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






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