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






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






3. 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.






4. 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






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






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






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






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






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






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






11. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






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






18. dont hyper extend back






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






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






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






22. Ball MB pullover throw - Woodchop throw






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






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






25. 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






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






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






28. Ball dumbbell chest press - Push up






29. Medicine ball scoop toss - MB side oblique throw






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






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






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






33. 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






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






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






36. 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






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






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






39. Squat Jump - Tuck Jump






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






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






42. 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






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






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






45. Seated Cable row - Seated lat pull-down






46. Box step up






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






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






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






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







Sorry!:) No result found.

Can you answer 50 questions in 15 minutes?


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