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






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






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






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






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






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






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






8. 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






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






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






11. Standing Cable row - Ball dumbbell row






12. 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






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






14. Box step up






15. 1 leg - (core stabilization)






16. dont hyper extend back






17. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression






18. Seated dumbbell shoulder press - Seated shoulder press machine






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






20. 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






21. Two arm push press - Barbell clean






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






23. Medicine ball scoop toss - MB side oblique throw






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






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






26. 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)






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






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






29. Standing Cable row - Ball dumbbell row






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






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






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






33. 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






34. Cable pushdown - Supine bench barbell triceps extension






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






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






37. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






40. 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)






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






42. add rotation - (core strength)






43. Cable pushdown - Supine bench barbell triceps extension






44. 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






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






46. 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






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






48. Ice skater - Single leg power step up - Proprioceptive plyometrics: cones and hurdles (tape) in shape of x or +






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






Can you answer 50 questions in 15 minutes?



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