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. Ball MB pullover throw - Woodchop throw






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






4. Seated two arm dumbbell biceps curl - Biceps curl machine






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






6. Single leg dumbbell curl - Single leg barbell curl






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






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






9. Box step up






10. 5-10% BW






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






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






13. 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






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






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






16. 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






17. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






18. Ball MB pullover throw - Woodchop throw






19. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine






20. add rotation - (core strength)






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






22. 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






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






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






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






26. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine






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






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






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






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






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






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






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






34. 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






35. Two arm MB chest pass - Rotating chest pass






36. 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






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






38. add rotation - (core strength)






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






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






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






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






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






44. allow shoulders to elevate






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






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






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






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






49. 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






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