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






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






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






4. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






7. allow shoulders to elevate






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






9. add rotation - (core strength)






10. Cable pushdown - Supine bench barbell triceps extension






11. 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)






12. Seated dumbbell shoulder press - Seated shoulder press machine






13. add rotation - (core strength)






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






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






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






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






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






19. O Regression: Step ups are regressions of lunges. Omit balance - Decrease step height - Progression






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






21. Standing Cable row - Ball dumbbell row






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. w/ assistance






24. Seated Cable row - Seated lat pull-down






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






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






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






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






29. Cable pushdown - Supine bench barbell triceps extension






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






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






32. 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)






33. Ball MB pullover throw - Woodchop throw






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






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. Two arm MB chest pass - Rotating chest pass






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






38. Ball MB pullover throw - Woodchop throw






39. 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






40. 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






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






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






43. 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)






44. dont hyper extend back






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






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






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






48. Squat Jump - Tuck Jump






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






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







Sorry!:) No result found.

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