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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. Seated two arm dumbbell biceps curl - Biceps curl machine






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






3. 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






4. 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)






5. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






11. Two arm push press - Barbell clean






12. 1 leg - (core stabilization)






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






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






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






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






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






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






19. Ball MB pullover throw - Woodchop throw






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






21. 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)






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






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






24. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






25. add rotation - (core strength)






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






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






28. add rotation - (core strength)






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






30. dont hyper extend back






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






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






33. 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.






34. Ball MB pullover throw - Woodchop throw






35. w/ assistance






36. add rotation - (core strength)






37. 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.






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






39. 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






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






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






42. 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






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






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






45. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






48. 1 leg - (core stabilization)






49. Standing Cable row - Ball dumbbell row






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







Sorry!:) No result found.

Can you answer 50 questions in 15 minutes?


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