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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. 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






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






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






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






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






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






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






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






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






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






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






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






13. Two arm MB chest pass - Rotating chest pass






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






15. w/ assistance






16. dont hyper extend back






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






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






19. Seated dumbbell shoulder press - Seated shoulder press machine






20. Single leg dumbbell curl - Single leg barbell curl






21. 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.






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






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






24. 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






25. Single leg dumbbell curl - Single leg barbell curl






26. Standing Cable row - Ball dumbbell row






27. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






30. Seated Cable row - Seated lat pull-down






31. Two arm MB chest pass - Rotating chest pass






32. Seated Cable row - Seated lat pull-down






33. allow shoulders to elevate






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






35. Seated dumbbell shoulder press - Seated shoulder press machine






36. add rotation - (core strength)






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






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






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






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






41. add rotation - (core strength)






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






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






44. 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)






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






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






47. 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






48. 1 leg - (core stabilization)






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






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







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