NASM Practice Test Chapter 14: Flexibility Training Concepts

Last Updated on July 11, 2025

NASM Practice Test Chapter 14: Flexibility Training Concepts Questions Answers Quiz. This chapter highlights the importance of flexibility training for clients, explains scientific reasons for flexibility work, and teaches proper execution and coaching of various stretching methods.

TL;DR – Flexibility Formats

Method	Mechanism	Protocol	Best For
SMR	Autogenic inhibition	30 s hold per tender spot	Breaking adhesions pre-/post-workout
Static Stretching	Stretch tolerance/↓ spindle	≥ 30 s hold, 1–3 sets	Pre/post training for overactive muscles
Active Stretching	Reciprocal inhibition	1–2 s hold, 5–10 reps, 1–3 sets	Improving ROM/dynamic flexibility
Dynamic Stretching	Reciprocal inhibition + momentum	10–15 reps, ~1 set each	Warm-up: improves dynamic performance

NASM Practice Test Chapter 14

1 / 15

1) Which of the following is not a cardiorespiratory warm-up benefit?

A) Prepare the body for activity

B) Increase blood flow to muscles

C) Raise body temperature

D) Reduce joint lubrication

2 / 15

2) In Stage 3 training, clients begin to:

A) Focus solely on resistance training

B) Stay only in zone 1

C) Include intervals in zone 3

D) Avoid interval work

3 / 15

3) What should a trainer do if a client cannot recover heart rate during the 1-minute rest in Stage 4?

A) Push harder in zone 4

B) Shift to strength training

C) End the session immediately

D) Stay in zone 1 for the rest of the workout

4 / 15

4) How many minutes of moderate intensity aerobic activity are recommended per week?

A) 75 minutes

B) 150 minutes

C) 200 minutes

D) 100 minutes

5 / 15

5) What is the purpose of Stage 2 training?

A) Flexibility improvement

B) Interval work between zones 1 and 2

C) Max strength

D) Power development

6 / 15

6) Which is a benefit of cardiorespiratory conditioning?

A) Higher resting heart rate

B) Reduced risk of heart disease

C) Lower VO2 max

D) Decreased lean body mass

7 / 15

7) What kind of client is best suited for Stage 5 cardiorespiratory training?

A) Sedentary individuals

B) Athletes needing sport-specific conditioning

C) Beginners

D) Recreational joggers

8 / 15

8) What is the goal of the cool-down phase in cardio workouts?

A) Return the body to resting state

B) Burn more calories

C) Raise heart rate

D) Increase flexibility

9 / 15

9) What should a fitness professional monitor during cardio sessions for clients with poor posture?

A) Music preference

B) Movement alignment and joint position

C) Number of calories burned only

D) Equipment brand

10 / 15

10) Which method is used as an informal way to gauge exercise intensity?

A) MET

B) VO2 max test

C) Strength test

D) Talk Test

11 / 15

11) Which of the following is not part of the FITT principle?

A) Frequency

B) Intensity

C) Time

D) Technique

12 / 15

12) What is the main function of cardiorespiratory fitness training?

A) Reduce muscular strength

B) Build muscle mass

C) Supply oxygenated blood to muscles during physical activity

D) Improve flexibility

13 / 15

13) Which postural issue involves forward head and rounded shoulders?

A) Kyphosis-lordosis posture

B) Pes planus distortion

C) Lower crossed syndrome

D) Upper crossed syndrome

14 / 15

14) In Stage 1 of NASM stage training, the primary focus is on:

A) High-intensity intervals

B) Maximal heart rate

C) Steady-state zone 1 work

D) Sprint training

15 / 15

15) What does MET stand for in exercise science?

A) Metabolic Efficiency Test

B) Moderate Exercise Threshold

C) Maximum Exercise Target

D) Metabolic Equivalent Task

Your score is

See also:

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