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






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






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






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






6. add rotation - (core strength)






7. Squat Jump - Tuck Jump






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






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






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






11. w/ assistance






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






13. 5-10% BW






14. Two arm push press - Barbell clean






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






16. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






18. Two arm MB chest pass - Rotating chest pass






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






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






21. 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)






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






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






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






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






26. w/ assistance






27. Two arm push press - Barbell clean






28. Ball dumbbell chest press - Push up






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






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






31. Cable pushdown - Supine bench barbell triceps extension






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






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






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






35. Box step up






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






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






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






39. add rotation - (core strength)






40. 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






41. 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






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






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






44. Medicine ball scoop toss - MB side oblique throw






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






46. Box step up






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






48. Seated dumbbell shoulder press - Seated shoulder press machine






49. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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







Sorry!:) No result found.

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