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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. Seated Cable row - Seated lat pull-down






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






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






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






5. 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






6. 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






7. dont hyper extend back






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






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






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






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






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






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






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






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






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






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






18. add rotation - (core strength)






19. Ball MB pullover throw - Woodchop throw






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






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






23. Two arm MB chest pass - Rotating chest pass






24. 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






25. Cable pushdown - Supine bench barbell triceps extension






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






27. 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)






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. allow shoulders to elevate






30. 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)






31. 5-10% BW






32. Medicine ball scoop toss - MB side oblique throw






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






34. w/ assistance






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






36. Seated dumbbell shoulder press - Seated shoulder press machine






37. add rotation - (core strength)






38. 1 leg - (core stabilization)






39. Ball MB pullover throw - Woodchop throw






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






41. 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.






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






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






44. 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






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






46. 1 leg - (core stabilization)






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






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






49. Two arm push press - Barbell clean






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






Can you answer 50 questions in 15 minutes?



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