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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. 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. dont hyper extend back






3. 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)






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






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






6. dont hyper extend back






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






8. Single leg dumbbell curl - Single leg barbell curl






9. Cable pushdown - Supine bench barbell triceps extension






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






11. 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






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






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






14. Standing Cable row - Ball dumbbell row






15. 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)






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






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






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






19. Squat Jump - Tuck Jump






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






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






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






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






24. 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






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






26. Ball dumbbell chest press - Push up






27. 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






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






29. add rotation - (core strength)






30. 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






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






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






33. Two arm MB chest pass - Rotating chest pass






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






35. 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






36. 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






37. 1 leg - (core stabilization)






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






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






40. Two arm MB chest pass - Rotating chest pass






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






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






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






44. Two arm push press - Barbell clean






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






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






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






48. 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






49. Seated dumbbell shoulder press - Seated shoulder press machine






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







Sorry!:) No result found.

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