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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: Hand to... Knee - Shin - Foot






2. Ball MB pullover throw - Woodchop throw






3. 5-10% BW






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






5. 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.






6. Ball Back Extension -Ball Crunch -Reverse crunch: swing legs -Cable rotation: pivot back leg to triple extension - stress on back






7. Seated dumbbell shoulder press - Seated shoulder press machine






8. 1 leg - (core stabilization)






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






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






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






12. Two arm push press - Barbell clean






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






14. 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)






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






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






17. Medicine ball scoop toss - MB side oblique throw






18. 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






19. Make sure head rests comfortably on ball? ? stress on cervical spine.






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






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






22. 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






23. 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.






24. Squat Jump - Tuck Jump






25. Squat Jump - Tuck Jump






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






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






28. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






30. 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






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






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






33. Ball MB pullover throw - Woodchop throw






34. dont hyper extend back






35. 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






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






37. Ball dumbbell chest press - Push up






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






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






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






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






42. 5-10% BW






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






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






45. Two arm push press - Barbell clean






46. 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






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






48. Two arm MB chest pass - Rotating chest pass






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






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