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






2. add rotation - (core strength)






3. Two arm MB chest pass - Rotating chest pass






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






5. Box step up






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






7. Box step up






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






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






10. 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






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






12. 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






13. 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






14. 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)






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






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






17. 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.






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






19. 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






20. allow shoulders to elevate






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






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






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






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






25. Ball MB pullover throw - Woodchop throw






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






27. dont hyper extend back






28. 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






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






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






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






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






33. 5-10% BW






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






35. 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






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






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. Cable pushdown - Supine bench barbell triceps extension






39. Cable pushdown - Supine bench barbell triceps extension






40. 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






41. allow shoulders to elevate






42. add rotation - (core strength)






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






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






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






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






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






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






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






50. Single leg dumbbell curl - Single leg barbell curl







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Can you answer 50 questions in 15 minutes?


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