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






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






3. 5-10% BW






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






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






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






7. 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






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. allow shoulders to elevate






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






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






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






13. add rotation - (core strength)






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






15. Two arm MB chest pass - Rotating chest pass






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






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






18. Medicine ball scoop toss - MB side oblique throw






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






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






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






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






23. Ball dumbbell chest press - Push up






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






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






26. Two arm MB chest pass - Rotating chest pass






27. 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)






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






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






30. 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






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






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






33. 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






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






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






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






37. Cable pushdown - Supine bench barbell triceps extension






38. Standing Cable row - Ball dumbbell row






39. 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






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






41. Box step up






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






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






44. add rotation - (core strength)






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






46. Ball dumbbell chest press - Push up






47. Seated dumbbell shoulder press - Seated shoulder press machine






48. w/ assistance






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






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







Sorry!:) No result found.

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