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






2. 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






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






4. 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






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






6. 1 leg - (core stabilization)






7. Medicine ball scoop toss - MB side oblique throw






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






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






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






11. add rotation - (core strength)






12. 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






13. Ball MB pullover throw - Woodchop throw






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






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






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






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






18. Two arm push press - Barbell clean






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






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






21. 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






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






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






24. Two arm MB chest pass - Rotating chest pass






25. 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






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






27. Two arm push press - Barbell clean






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






29. 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






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






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






32. 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






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






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






35. w/ assistance






36. Ball MB pullover throw - Woodchop throw






37. 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






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






39. 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






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






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






42. 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






43. 5-10% BW






44. allow shoulders to elevate






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






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






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






48. Standing Cable row - Ball dumbbell row






49. Box step up






50. 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)