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






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






3. 5-10% BW






4. Squat Jump - Tuck Jump






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






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






7. Standing Cable row - Ball dumbbell row






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






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






10. Seated Cable row - Seated lat pull-down






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






12. dont hyper extend back






13. Box step up






14. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






15. Ball dumbbell chest press - Push up






16. Ball MB pullover throw - Woodchop throw






17. Medicine ball scoop toss - MB side oblique throw






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






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






20. 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






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






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






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






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






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






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






27. Seated Cable row - Seated lat pull-down






28. 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






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






30. 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.






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






32. Ball dumbbell chest press - Push up






33. 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






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






35. 5-10% BW






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






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






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






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






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






41. Cable pushdown - Supine bench barbell triceps extension






42. 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






43. Supine (on back) ball dumbbell triceps extension - Prone (on tummy) ball dumbbell triceps extension






44. add rotation - (core strength)






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






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






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






48. 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






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






50. Single leg dumbbell curl - Single leg barbell curl







Sorry!:) No result found.

Can you answer 50 questions in 15 minutes?


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