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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. 1 leg - (core stabilization)






2. 1 leg - (core stabilization)






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






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






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






6. 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)






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






8. Medicine ball scoop toss - MB side oblique throw






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






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






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






12. 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






13. Single leg dumbbell curl - Single leg barbell curl






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






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






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






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






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






19. Box step up






20. Seated Cable row - Seated lat pull-down






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






22. Standing Cable row - Ball dumbbell row






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






24. add rotation - (core strength)






25. 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






26. 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






27. 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






28. 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






29. Ball MB pullover throw - Woodchop throw






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






31. dont hyper extend back






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






33. 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






34. Ball dumbbell chest press - Push up






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






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






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






38. Two arm MB chest pass - Rotating chest pass






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






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






41. add rotation - (core strength)






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






43. 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.






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






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






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






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






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






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






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







Sorry!:) No result found.

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