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. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






6. Ball dumbbell chest press - Push up






7. 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)






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






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






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






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






12. Box step up






13. 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)






14. 1 leg - (core stabilization)






15. add rotation - (core strength)






16. Two arm push press - Barbell clean






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






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






19. Medicine ball scoop toss - MB side oblique throw






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






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






22. 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






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






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






25. 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)






26. Seated Cable row - Seated lat pull-down






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






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






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






30. Single leg dumbbell curl - Single leg barbell curl






31. 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






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






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






34. add rotation - (core strength)






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






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






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






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






39. Two arm MB chest pass - Rotating chest pass






40. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






41. dont hyper extend back






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






43. 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






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






45. 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






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






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






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






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






50. 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