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






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






3. Two arm push press - Barbell clean






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






5. w/ assistance






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






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






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






9. Cable pushdown - Supine bench barbell triceps extension






10. Standing Cable row - Ball dumbbell row






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






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






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






14. Ball MB pullover throw - Woodchop throw






15. add rotation - (core strength)






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






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






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






19. 1 leg - (core stabilization)






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






21. 5-10% BW






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






23. Single leg dumbbell curl - Single leg barbell curl






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






25. Cable pushdown - Supine bench barbell triceps extension






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






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






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






29. Seated dumbbell shoulder press - Seated shoulder press machine






30. 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)






31. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






32. 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)






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






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






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






36. allow shoulders to elevate






37. add rotation - (core strength)






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






39. Two arm MB chest pass - Rotating chest pass






40. Squat Jump - Tuck Jump






41. Ball dumbbell chest press - Push up






42. add rotation - (core strength)






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






44. add rotation - (core strength)






45. Two arm push press - Barbell clean






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






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






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






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






50. Seated Cable row - Seated lat pull-down







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Can you answer 50 questions in 15 minutes?


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