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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. w/ assistance






2. 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






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






4. add rotation - (core strength)






5. 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






6. 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






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






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






9. Seated Cable row - Seated lat pull-down






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






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






12. 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






13. add rotation - (core strength)






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






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






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






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






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






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






20. w/ assistance






21. 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






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






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






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






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






26. Cable pushdown - Supine bench barbell triceps extension






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






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






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






30. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






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






36. Medicine ball scoop toss - MB side oblique throw






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






38. 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






39. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






43. add rotation - (core strength)






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






45. allow shoulders to elevate






46. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






49. Ball MB pullover throw - Woodchop throw






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







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