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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 - On bench - Progression: Alt arms - One arm






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






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






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






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






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






7. 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.






8. 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)






9. add rotation - (core strength)






10. Seated Cable row - Seated lat pull-down






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






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






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






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






15. 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






16. 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






17. Box step up






18. Two arm MB chest pass - Rotating chest pass






19. w/ assistance






20. Ball MB pullover throw - Woodchop throw






21. Single leg dumbbell curl - Single leg barbell curl






22. allow shoulders to elevate






23. Ball MB pullover throw - Woodchop throw






24. allow shoulders to elevate






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






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






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






28. Standing Cable row - Ball dumbbell row






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






30. Regression - Seated on bench - Progression: Alt arm - One arm - Standing - (Shoulder stabilization lvl)






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






32. Two arm push press - Barbell clean






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






35. Cable pushdown - Supine bench barbell triceps extension






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






37. 1 leg - (core stabilization)






38. Make sure knee in line w/ toe - Keep hips level to ? stress on spine and LPHC - rotate spine






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






40. 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






41. add rotation - (core strength)






42. w/ assistance






43. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






44. add rotation - (core strength)






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






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






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






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






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






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







Sorry!:) No result found.

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