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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. 1 leg - (core stabilization)






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






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






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






5. 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)






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






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






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






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






10. dont hyper extend back






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






12. 5-10% BW






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






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






15. Cable pushdown - Supine bench barbell triceps extension






16. 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






17. Single leg dumbbell curl - Single leg barbell curl






18. 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






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






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






21. Standing Cable row - Ball dumbbell row






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






23. Seated dumbbell shoulder press - Seated shoulder press machine






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






25. Single leg dumbbell curl - Single leg barbell curl






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






27. 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)






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






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. Ball dumbbell chest press - Push up






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






32. add rotation - (core strength)






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






34. 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






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






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






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






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






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






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






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






42. Squat Jump - Tuck Jump






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






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






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






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






47. Box step up






48. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






49. Squat Jump - Tuck Jump






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






Can you answer 50 questions in 15 minutes?



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