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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. 5-10% BW






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






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






4. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)






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






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






7. 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






8. dont hyper extend back






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






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






11. dont hyper extend back






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






13. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






14. 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






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






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






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






18. w/ assistance






19. 5-10-5 - box drill - T- drill - L.E.F.T. Drill






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






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






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






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






24. Two arm push press - Barbell clean






25. 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






26. Seated Cable row - Seated lat pull-down






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






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






29. 1 leg - (core stabilization)






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






31. Ball MB pullover throw - Woodchop throw






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






33. Two arm MB chest pass - Rotating chest pass






34. 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)






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






36. 5-10% BW






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






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






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






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






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






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






43. 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






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






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






46. Standing Cable row - Ball dumbbell row






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






48. SL romanian dead lift - SL squat touch down - Step up to balance (dif planes) - Step down to balance - Lunge to balance (regress to box)






49. 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)






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