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






2. Ball dumbbell chest press - Push up






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






4. Single leg dumbbell curl - Single leg barbell curl






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






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






7. 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






8. 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






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






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






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






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






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






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






15. Two arm push press - Barbell clean






16. dont hyper extend back






17. Squat Jump - Tuck Jump






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






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






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






21. Box step up






22. 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






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






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






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






26. 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)






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






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






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






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






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






32. w/ assistance






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






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






35. 5-10% BW






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






37. 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






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






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






40. Single leg dumbbell curl - Single leg barbell curl






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






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






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






44. 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.






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






46. add rotation - (core strength)






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






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






49. 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






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







Sorry!:) No result found.

Can you answer 50 questions in 15 minutes?


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