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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. Standing Cable row - Ball dumbbell row






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






3. Seated dumbbell shoulder press - Seated shoulder press machine






4. Seated dumbbell shoulder press - Seated shoulder press machine






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






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






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






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






9. Squat Jump - Tuck Jump






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






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






12. 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






13. allow shoulders to elevate






14. Two arm push press - Barbell clean






15. Keep hip neutral - shoulders retracted - and chin tucked. - Rotate using glutes and abs. (shoulder power exercises)






16. add rotation - (core strength)






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






18. Single leg dumbbell curl - Single leg barbell curl






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






20. Cable pushdown - Supine bench barbell triceps extension






21. w/ assistance






22. 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






23. w/ assistance






24. 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)






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






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






27. 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)






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






29. Two arm push press - Barbell clean






30. 1 leg - (core stabilization)






31. Two arm MB chest pass - Rotating chest pass






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






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






34. 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)






35. dont hyper extend back






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






37. 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.






38. Medicine ball scoop toss - MB side oblique throw






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






40. 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






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






42. 5-10% BW






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






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






45. Cable pushdown - Supine bench barbell triceps extension






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






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






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






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






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.

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