NASM Chapter 13 Practice Test

Last Updated on June 5, 2025

NASM Chapter 13 Practice Test Questions Answers Quiz- Integrated Training and the OPT Model. Chapter 13 of the NASM CPT 7th Edition ties everything together by explaining Integrated Training through the Optimum Performance Training® (OPT) model—NASM’s signature road map for systematic, evidence-based program design.

The chapter emphasizes that proper fitness isn’t built solely on resistance work; it combines flexibility, core, balance, plyometrics, speed–agility–quickness (SAQ), cardiorespiratory, and resistance training into a cohesive plan. Each component supports the others to create a resilient, high-functioning kinetic chain while reducing injury risk and improving movement efficiency.

CH 13

1 / 15

1) What is one psychological benefit of integrated training?

A) Better sleep and mood

B) Improved gas exchange

C) Increased bone density

D) Decreased cholesterol

2 / 15

2) Which of the following is not included in integrated training?

A) Balance training

B) Cognitive behavior therapy

C) Core training

D) Cardiorespiratory training

3 / 15

3) SAQ training stands for:

A) Speed, Agility, and Quickness

B) Strength and Agility Quotient

C) Strength, Aerobic, and Quality

D) Static, Active, and Quiet

4 / 15

4) What is the goal of integrated training?

A) To isolate one muscle group at a time

B) To focus only on cardio and resistance training

C) To combine multiple training types into one system

D) To avoid flexibility and mobility work

5 / 15

5) Which benefit is associated with balance training?

A) Improved cholesterol

B) Increased resting metabolic rate

C) Reduced fall risk and improved coordination

D) Higher calorie burn during rest

6 / 15

6) Why is posture important in training?

A) It helps reduce injury risk and supports joint alignment

B) It prevents cardio fatigue

C) It helps count calories

D) It speeds up digestion

7 / 15

7) Which of the following is not a fundamental movement pattern?

A) Squatting

B) Hip hinge

C) Lateral lunge with twist

D) Vertical pressing

8 / 15

8) What is the focus of plyometric (reactive) training?

A) Explosive movement and improved muscle contraction

B) Flexibility only

C) Controlled breathing

D) Joint immobilization

9 / 15

9) What is the first phase of the NASM OPT model?

A) Stabilization endurance

B) Max strength

C) Strength endurance

D) Power training

10 / 15

10) What is the primary focus of Phase 3 in the OPT model?

A) Core strength

B) Muscular development

C) Power output

D) Speed and agility

11 / 15

11) What does training in all planes of motion help with?

A) Lower heart rate only

B) Total-body functionality and movement variety

C) Joint immobility

D) Better digestion

12 / 15

12) Which population is Phase 5 (Power Training) most appropriate for?

A) New clients with no exercise experience

B) Intermediate clients with moderate goals

C) Advanced clients focused on performance

D) Seniors with balance concerns

13 / 15

13) What does progressive overload in training help achieve?

A) Immediate max results

B) Gradual adaptation and increased resilience

C) Avoidance of all soreness

D) Muscle confusion

14 / 15

14) What is the primary goal of flexibility training?

A) Build muscle mass

B) Improve sprint speed

C) Maximize bench press

D) Increase range of motion and reduce injury risk

15 / 15

15) Which is an example of training in the sagittal plane?

A) Side lunges

B) Bicep curls

C) Rotational throws

D) Jumping jacks

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See also:

FREE NASM CPT Practice Test 2025 Official Study Guide [PDF]