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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 Cable row - Seated lat pull-down






2. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






4. 1 leg - (core stabilization)






5. 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






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






7. 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






8. 5-10% BW






9. 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)






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






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






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






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






14. Single leg dumbbell curl - Single leg barbell curl






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






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






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






18. 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






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






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






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






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






23. 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






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






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






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






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






28. w/ assistance






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






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






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






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






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






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






35. add rotation - (core strength)






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






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






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






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






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






41. Medicine ball scoop toss - MB side oblique throw






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






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






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






45. 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






46. 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






47. Box step up






48. Two arm MB chest pass - Rotating chest pass






49. Two arm push press - Barbell clean






50. 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.