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






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






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






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






5. 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)






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






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






8. Medicine ball scoop toss - MB side oblique throw






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






10. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






16. Seated dumbbell shoulder press - Seated shoulder press machine






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






18. 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






19. allow shoulders to elevate






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






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






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






23. add rotation - (core strength)






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






25. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






27. dont hyper extend back






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. add rotation - (core strength)






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






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






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






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






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






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






36. 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.






37. 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






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






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






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






41. Standing Cable row - Ball dumbbell row






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






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






44. 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






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






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






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






48. 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)






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






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