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






2. 5-10% BW






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






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






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






6. Two arm MB chest pass - Rotating chest pass






7. Ball dumbbell chest press - Push up






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






9. 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)






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






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






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






13. Two arm push press - Barbell clean






14. 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






15. Squat Jump - Tuck Jump






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






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






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






19. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






25. 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






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






27. 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






28. Box step up






29. add rotation - (core strength)






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






31. w/ assistance






32. 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.






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






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






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






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






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






38. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






39. 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)






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






41. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






43. Seated Cable row - Seated lat pull-down






44. Cable pushdown - Supine bench barbell triceps extension






45. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






50. Ball dumbbell chest press - Push up







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