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. Two arm MB chest pass - Rotating chest pass






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






3. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






5. Medicine ball scoop toss - MB side oblique throw






6. Ball MB pullover throw - Woodchop throw






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






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






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






10. 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)






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






12. dont hyper extend back






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






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






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






16. add rotation - (core strength)






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






18. 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






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






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






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






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






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






24. allow shoulders to elevate






25. 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






26. 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






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






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






29. O Regression - Two leg - Progression: Alt arm - Single arm - Proprioceptive modalities






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






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






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






33. 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






34. Single leg dumbbell curl - Single leg barbell curl






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






36. Box step up






37. allow shoulders to elevate






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






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






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






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






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






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






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






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






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






47. 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






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






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






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