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






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






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






4. Ball MB pullover throw - Woodchop throw






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






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






7. Squat Jump - Tuck Jump






8. 1 leg - (core stabilization)






9. 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.






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






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






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






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






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






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






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






17. add rotation - (core strength)






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






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






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






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






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






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






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






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






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






27. dont hyper extend back






28. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






32. Cable pushdown - Supine bench barbell triceps extension






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






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






35. 5-10% BW






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






37. 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






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






39. 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






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






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






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






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






44. Dynamic - Functional - Multiplanar lunge (side - front - turn) - Prisoner squat (like reg but hands on ears) - Single leg squat touchdown - Tube walk (side to side) - Med ball (MB) chop and lift






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






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






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






48. 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






49. Box step up






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







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Can you answer 50 questions in 15 minutes?


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