NASM Practice Test Chapter 14: Flexibility Training Concepts

Last Updated on September 30, 2026

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) What is the main function of cardiorespiratory fitness training?

A) Reduce muscular strength

B) Build muscle mass

C) Improve flexibility

D) Supply oxygenated blood to muscles during physical activity

2 / 15

2) In Stage 3 training, clients begin to:

A) Focus solely on resistance training

B) Avoid interval work

C) Include intervals in zone 3

D) Stay only in zone 1

3 / 15

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

A) Beginners

B) Recreational joggers

C) Sedentary individuals

D) Athletes needing sport-specific conditioning

4 / 15

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

A) Time

B) Technique

C) Intensity

D) Frequency

5 / 15

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

A) Music preference

B) Equipment brand

C) Movement alignment and joint position

D) Number of calories burned only

6 / 15

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

A) High-intensity intervals

B) Steady-state zone 1 work

C) Maximal heart rate

D) Sprint training

7 / 15

7) Which is a benefit of cardiorespiratory conditioning?

A) Lower VO2 max

B) Higher resting heart rate

C) Decreased lean body mass

D) Reduced risk of heart disease

8 / 15

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

A) Increase blood flow to muscles

B) Raise body temperature

C) Prepare the body for activity

D) Reduce joint lubrication

9 / 15

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

A) VO2 max test

B) MET

C) Strength test

D) Talk Test

10 / 15

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

A) Return the body to resting state

B) Raise heart rate

C) Increase flexibility

D) Burn more calories

11 / 15

11) What does MET stand for in exercise science?

A) Metabolic Equivalent Task

B) Moderate Exercise Threshold

C) Metabolic Efficiency Test

D) Maximum Exercise Target

12 / 15

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

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

B) Push harder in zone 4

C) Shift to strength training

D) End the session immediately

13 / 15

13) What is the purpose of Stage 2 training?

A) Interval work between zones 1 and 2

B) Flexibility improvement

C) Max strength

D) Power development

14 / 15

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

A) 75 minutes

B) 150 minutes

C) 200 minutes

D) 100 minutes

15 / 15

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

A) Pes planus distortion

B) Kyphosis-lordosis posture

C) Lower crossed syndrome

D) Upper crossed syndrome

Your score is

See also:

FREE NASM CPT Practice Test 2026 Official Study Guide [PDF]