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






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






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






4. Ball MB pullover throw - Woodchop throw






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






6. add rotation - (core strength)






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






8. Box step up






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






10. Standing Cable row - Ball dumbbell row






11. 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






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






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






14. Single leg dumbbell curl - Single leg barbell curl






15. Medicine ball scoop toss - MB side oblique throw






16. add rotation - (core strength)






17. Two arm MB chest pass - Rotating chest pass






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






19. Standing Cable row - Ball dumbbell row






20. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






22. Seated dumbbell shoulder press - Seated shoulder press machine






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






24. 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






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






26. Two arm push press - Barbell clean






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






28. allow shoulders to elevate






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






30. w/ assistance






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






32. dont hyper extend back






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






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






35. 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






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






37. 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






38. 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)






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






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






41. 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






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






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






44. 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






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






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






47. Ball MB pullover throw - Woodchop throw






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






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






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