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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. Single leg dumbbell curl - Single leg barbell curl






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






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






4. dont hyper extend back






5. Seated dumbbell shoulder press - Seated shoulder press machine






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






7. 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






8. 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






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






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






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






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






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






14. Single leg dumbbell curl - Single leg barbell curl






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






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






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






19. 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






20. 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.






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






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






23. Seated Cable row - Seated lat pull-down






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






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






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






27. 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






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






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






30. allow shoulders to elevate






31. 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






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






33. Seated Cable row - Seated lat pull-down






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






35. Squat Jump - Tuck Jump






36. Two arm push press - Barbell clean






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






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






39. 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)






40. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






42. 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






43. Standing Cable row - Ball dumbbell row






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






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






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






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






48. Two arm push press - Barbell clean






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






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







Sorry!:) No result found.

Can you answer 50 questions in 15 minutes?


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