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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. 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.






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






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






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






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






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






7. Ball MB pullover throw - Woodchop throw






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






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






10. allow shoulders to elevate






11. 5-10% BW






12. dont hyper extend back






13. Two arm push press - Barbell clean






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






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






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






17. Standing Cable row - Ball dumbbell row






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






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






20. 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)






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






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






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






24. Two arm MB chest pass - Rotating chest pass






25. add rotation - (core strength)






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






27. Two arm push press - Barbell clean






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






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






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






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






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






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






34. w/ assistance






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






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






37. add rotation - (core strength)






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






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






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






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






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






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






44. Squat Jump - Tuck Jump






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






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






47. 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






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






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






50. Seated dumbbell shoulder press - Seated shoulder press machine







Sorry!:) No result found.

Can you answer 50 questions in 15 minutes?


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