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. add rotation - (core strength)






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






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






4. 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






5. Two arm MB chest pass - Rotating chest pass






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






7. 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)






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






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






10. 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






11. 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






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






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






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






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






16. 5-10% BW






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






18. Seated Cable row - Seated lat pull-down






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






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






21. 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)






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






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






24. 1 leg - (core stabilization)






25. add rotation - (core strength)






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






27. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






33. 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






34. Ball MB pullover throw - Woodchop throw






35. dont hyper extend back






36. 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)






37. Ball MB pullover throw - Woodchop throw






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






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






40. 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






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






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






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






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






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






46. w/ assistance






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






48. Squat jump w/ stabilization - Box jump up/ down w/ stabilization - Multiplanar jump w/ stabilization (no box)






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






50. 5-10% BW