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






2. allow shoulders to elevate






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






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






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






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






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






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






9. 5-10% BW






10. 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






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






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






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






14. 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)






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






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






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






18. Squat Jump - Tuck Jump






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






20. add rotation - (core strength)






21. w/ assistance






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






23. 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)






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






25. 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)






26. add rotation - (core strength)






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






28. 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






29. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






32. 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






33. 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






34. allow shoulders to elevate






35. 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






36. 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






37. dont hyper extend back






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






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






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






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






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






43. 1 leg - (core stabilization)






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






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






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






47. Standing Cable row - Ball dumbbell row






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






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






50. Cable pushdown - Supine bench barbell triceps extension