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






2. Box step up






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






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






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






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






7. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






11. 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






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






13. dont hyper extend back






14. 1 leg - (core stabilization)






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






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






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






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






19. Seated dumbbell shoulder press - Seated shoulder press machine






20. 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






21. 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






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






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






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






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






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






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






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






30. Ball dumbbell chest press - Push up






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






32. 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






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






34. 1 leg - (core stabilization)






35. 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






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






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






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






39. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension






40. 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






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






42. add rotation - (core strength)






43. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension






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






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






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






47. 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.






48. Single leg dumbbell curl - Single leg barbell curl






49. Box step up






50. 5-10-5 - box drill - T- drill - L.E.F.T. Drill