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






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






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






4. 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)






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






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






7. Ball MB pullover throw - Woodchop throw






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






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






10. 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






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






12. Seated Cable row - Seated lat pull-down






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






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






15. 1 leg - (core stabilization)






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. add rotation - (core strength)






18. add rotation - (core strength)






19. Two arm push press - Barbell clean






20. 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)






21. Two arm MB chest pass - Rotating chest pass






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. Standing Cable row - Ball dumbbell row






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






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






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






27. 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






28. 1 leg - (core stabilization)






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






30. dont hyper extend back






31. Ball dumbbell chest press - Push up






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






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






34. 5-10% BW






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






36. Squat Jump - Tuck Jump






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






38. 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.






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






40. Box step up






41. 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






42. allow shoulders to elevate






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






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






45. 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.






46. 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






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






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






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






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