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






2. Active- isolated - Reciprocal inhibition - Hold 1-2 sec - 5-10 reps - Gastroc w/ pronation/ supination - Supine bicep femoris - Plus all of the above stability/ static






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






4. allow shoulders to elevate






5. Box step up






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






7. Standing Cable row - Ball dumbbell row






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






9. Squat Jump - Tuck Jump






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






11. Seated dumbbell shoulder press - Seated shoulder press machine






12. 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)






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






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






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






16. Medicine ball scoop toss - MB side oblique throw






17. Two arm push press - Barbell clean






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






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






20. Exercises in scapular plane decreases risk of supraspinatus muscle becoming impinged bt head of humerus and coracoacromial arch of scapula. Ex: SL dumbbell scaption in shoulder stabiliation level






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






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






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






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






25. add rotation - (core strength)






26. Seated Cable row - Seated lat pull-down






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






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






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






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






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






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






33. add rotation - (core strength)






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






35. allow shoulders to elevate






36. dont hyper extend back






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






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






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






40. 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






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






42. 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






43. Two arm push press - Barbell clean






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






45. Cable pushdown - Supine bench barbell triceps extension






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






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






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






49. 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






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







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