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






2. 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






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






4. Single leg dumbbell curl - Single leg barbell curl






5. Two arm push press - Barbell clean






6. Two arm MB chest pass - Rotating chest pass






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






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






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






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






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






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






13. 5-10% BW






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






15. w/ assistance






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






17. 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)






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. 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






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






21. Two arm push press - Barbell clean






22. Squat Jump - Tuck Jump






23. 5-10% BW






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






25. Seated dumbbell shoulder press - Seated shoulder press machine






26. 1 leg - (core stabilization)






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






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






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






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






31. 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






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






33. Box step up






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






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






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






37. 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






38. Medicine ball scoop toss - MB side oblique throw






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






40. 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)






41. Seated Cable row - Seated lat pull-down






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






43. Standing Cable row - Ball dumbbell row






44. Seated dumbbell shoulder press - Seated shoulder press machine






45. 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)






46. 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






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






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






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






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







Sorry!:) No result found.

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