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. Two arm push press - Barbell clean






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






4. Single leg dumbbell curl - Single leg barbell curl






5. Medicine ball scoop toss - MB side oblique throw






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






7. 1 leg - (core stabilization)






8. 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






9. Standing Cable row - Ball dumbbell row






10. Seated dumbbell shoulder press - Seated shoulder press machine






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






12. add rotation - (core strength)






13. Ball dumbbell chest press - Push up






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






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






16. 5-10% BW






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






18. Squat Jump - Tuck Jump






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






20. add rotation - (core strength)






21. Ball squat (chair height) - Multiplanar step up to balance:






22. Ball squat (chair height) - Multiplanar step up to balance:






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






24. Ball MB pullover throw - Woodchop throw






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






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






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






28. Box step up






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






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






31. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






36. Medicine ball scoop toss - MB side oblique throw






37. Two arm MB chest pass - Rotating chest pass






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






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






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






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






42. 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






43. add rotation - (core strength)






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






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






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






47. Seated Cable row - Seated lat pull-down






48. 1 leg - (core stabilization)






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






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