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. 5-10% BW






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






3. 1 leg - (core stabilization)






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






5. add rotation - (core strength)






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






7. dont hyper extend back






8. Cable pushdown - Supine bench barbell triceps extension






9. Seated Cable row - Seated lat pull-down






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






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






12. 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.






13. add rotation - (core strength)






14. allow shoulders to elevate






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






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






17. 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






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






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






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






22. 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






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






24. Seated dumbbell shoulder press - Seated shoulder press machine






25. 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






26. Standing Cable row - Ball dumbbell row






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






28. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






29. Medicine ball scoop toss - MB side oblique throw






30. 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






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






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






34. dont hyper extend back






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






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






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






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






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






40. Squat Jump - Tuck Jump






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






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






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






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






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






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






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






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






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