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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: Hand to... Knee - Shin - Foot






2. 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)






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






4. 1 leg - (core stabilization)






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






6. Box step up






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






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






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






10. Single leg dumbbell curl - Single leg barbell curl






11. Standing Cable row - Ball dumbbell row






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






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






14. add rotation - (core strength)






15. 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






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






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






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






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






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






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






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






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






24. 5-10% BW






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






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






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






28. 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






29. 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)






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






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






32. Standing Cable row - Ball dumbbell row






33. Two arm MB chest pass - Rotating chest pass






34. add rotation - (core strength)






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






36. 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






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






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






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






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






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






42. Single leg dumbbell curl - Single leg barbell curl






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






44. Seated Cable row - Seated lat pull-down






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






46. 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.






47. 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






48. Seated dumbbell shoulder press - Seated shoulder press machine






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






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