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. Ball dumbbell chest press - Push up






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






3. Two arm MB chest pass - Rotating chest pass






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






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






6. Seated Cable row - Seated lat pull-down






7. Cable pushdown - Supine bench barbell triceps extension






8. dont hyper extend back






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






10. Seated Cable row - Seated lat pull-down






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






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






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






14. add rotation - (core strength)






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






16. 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






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






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






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






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






21. 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






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






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






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






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






26. Ball MB pullover throw - Woodchop throw






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






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






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






30. Standing Cable row - Ball dumbbell row






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






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






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






34. 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






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






36. 5-10% BW






37. Box step up






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






39. 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






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






41. 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






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






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. 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






45. 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






46. Seated dumbbell shoulder press - Seated shoulder press machine






47. 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)






48. Medicine ball scoop toss - MB side oblique throw






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






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