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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. 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)






2. Squat Jump - Tuck Jump






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






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






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






6. 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.






7. 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






8. Seated Cable row - Seated lat pull-down






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






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






11. Single leg dumbbell curl - Single leg barbell curl






12. add rotation - (core strength)






13. Ball MB pullover throw - Woodchop throw






14. Ball dumbbell chest press - Push up






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






16. Seated dumbbell shoulder press - Seated shoulder press machine






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






18. 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)






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






20. 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






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






22. 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






23. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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






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






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






31. 5-10% BW






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






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






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






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






36. 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






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






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






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






40. 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






41. Two arm push press - Barbell clean






42. 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






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






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






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






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






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






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






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






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