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






2. Two arm MB chest pass - Rotating chest pass






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






4. 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






5. 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






6. Two arm push press - Barbell clean






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






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






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






10. 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






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






12. dont hyper extend back






13. 1 leg - (core stabilization)






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






15. 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






16. Ball MB pullover throw - Woodchop throw






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






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






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






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






21. 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)






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






23. allow shoulders to elevate






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






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






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






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






28. 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






29. Two arm MB chest pass - Rotating chest pass






30. Squat Jump - Tuck Jump






31. 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)






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






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






34. 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






35. Standing Cable row - Ball dumbbell row






36. 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






37. Cable pushdown - Supine bench barbell triceps extension






38. dont hyper extend back






39. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






42. 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






43. 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)






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






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






46. Medicine ball scoop toss - MB side oblique throw






47. 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






48. Ball dumbbell chest press - Push up






49. Single leg dumbbell curl - Single leg barbell curl






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