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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. Seated Cable row - Seated lat pull-down






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






3. Two arm MB chest pass - Rotating chest pass






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






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






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






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. Make sure knees in line w/ toes - Soft landing - Adjust height of box if needed - Land behind ball (not on) of foot - in front of arch of foot.






9. Medicine ball scoop toss - MB side oblique throw






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






11. add rotation - (core strength)






12. Standing Cable row - Ball dumbbell row






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






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






15. 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






16. 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






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






18. Cable pushdown - Supine bench barbell triceps extension






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






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






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






22. 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






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






24. 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)






25. 5-10% BW






26. Box step up






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






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






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






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






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






32. dont hyper extend back






33. Ball MB pullover throw - Woodchop throw






34. Ball dumbbell chest press - Push up






35. 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






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






37. Ball dumbbell chest press - Push up






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






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






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






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






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






43. Single leg dumbbell curl - Single leg barbell curl






44. Seated dumbbell shoulder press - Seated shoulder press machine






45. 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






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






48. Cable pushdown - Supine bench barbell triceps extension






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







Sorry!:) No result found.

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