NASM Practice Test Chapter 14: Flexibility Training Concepts

Last Updated on March 26, 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 purpose of Stage 2 training?

A) Flexibility improvement

B) Power development

C) Max strength

D) Interval work between zones 1 and 2

2 / 15

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

A) Time

B) Frequency

C) Intensity

D) Technique

3 / 15

3) 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

4 / 15

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

A) Recreational joggers

B) Sedentary individuals

C) Athletes needing sport-specific conditioning

D) Beginners

5 / 15

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

A) Movement alignment and joint position

B) Equipment brand

C) Music preference

D) Number of calories burned only

6 / 15

6) Which is a benefit of cardiorespiratory conditioning?

A) Reduced risk of heart disease

B) Decreased lean body mass

C) Lower VO2 max

D) Higher resting heart rate

7 / 15

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

A) Upper crossed syndrome

B) Kyphosis-lordosis posture

C) Pes planus distortion

D) Lower crossed syndrome

8 / 15

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

A) Shift to strength training

B) End the session immediately

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

D) Push harder in zone 4

9 / 15

9) In Stage 3 training, clients begin to:

A) Focus solely on resistance training

B) Stay only in zone 1

C) Avoid interval work

D) Include intervals in zone 3

10 / 15

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

A) Supply oxygenated blood to muscles during physical activity

B) Reduce muscular strength

C) Build muscle mass

D) Improve flexibility

11 / 15

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

A) Raise heart rate

B) Return the body to resting state

C) Increase flexibility

D) Burn more calories

12 / 15

12) What does MET stand for in exercise science?

A) Metabolic Equivalent Task

B) Metabolic Efficiency Test

C) Moderate Exercise Threshold

D) Maximum Exercise Target

13 / 15

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

A) VO2 max test

B) MET

C) Talk Test

D) Strength test

14 / 15

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

A) 200 minutes

B) 150 minutes

C) 75 minutes

D) 100 minutes

15 / 15

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

A) Increase blood flow to muscles

B) Reduce joint lubrication

C) Prepare the body for activity

D) Raise body temperature

Your score is

See also:

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