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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. 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)






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






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






4. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






6. add rotation - (core strength)






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






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






9. Standing Cable row - Ball dumbbell row






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






11. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






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






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






18. allow shoulders to elevate






19. Squat Jump - Tuck Jump






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






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






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






23. 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






24. 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)






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






26. w/ assistance






27. allow shoulders to elevate






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






29. 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.






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






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






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






33. Two arm MB chest pass - Rotating chest pass






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






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






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






37. dont hyper extend back






38. Lunge to two-arm dumbbell press - Squat to two arm press






39. add rotation - (core strength)






40. Standing Cable row - Ball dumbbell row






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






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






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






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






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






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






47. Ball MB pullover throw - Woodchop throw






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






49. Single leg dumbbell curl - Single leg barbell curl






50. 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







Sorry!:) No result found.

Can you answer 50 questions in 15 minutes?


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