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. 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






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






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






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






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






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






7. 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.






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






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






10. dont hyper extend back






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






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






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






14. 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






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






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






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






18. Single leg dumbbell curl - Single leg barbell curl






19. Standing Cable row - Ball dumbbell row






20. allow shoulders to elevate






21. Two arm MB chest pass - Rotating chest pass






22. Ball dumbbell chest press - Push up






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






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






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






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






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






28. Standing Cable row - Ball dumbbell row






29. 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






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






31. add rotation - (core strength)






32. 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






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






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






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






36. 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)






37. Ball MB pullover throw - Woodchop throw






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






39. 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






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






41. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






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






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






48. add rotation - (core strength)






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






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