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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. 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






2. w/ assistance






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






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






5. 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






6. 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






7. 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.






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






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






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






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






12. dont hyper extend back






13. Box step up






14. Squat Jump - Tuck Jump






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






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






17. 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)






18. 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






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






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






21. 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






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






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






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






25. Lunge to two-arm dumbbell press - Squat to two arm 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. Keep chin tucked. - Need extensibility of Lats to ? stress to shoulder and low back (Back power lvl)






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






29. add rotation - (core strength)






30. 1 leg - (core stabilization)






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






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






33. Seated Cable row - Seated lat pull-down






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






35. Seated Cable row - Seated lat pull-down






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






37. Cable pushdown - Supine bench barbell triceps extension






38. Standing Cable row - Ball dumbbell row






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






40. Seated dumbbell shoulder press - Seated shoulder press machine






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






42. allow shoulders to elevate






43. 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)






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






45. Ball dumbbell chest press - Push up






46. allow shoulders to elevate






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






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






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






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







Sorry!:) No result found.

Can you answer 50 questions in 15 minutes?


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