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NASM Certified Personal Trainer · Program Design

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NASM Certified Personal Trainer Cardio and Flexibility Programming Summary

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About 6 of 20 Program Design questions (30%)

Basic cardio and flexibility recommendations and how to set intensity.

Cardio and Flexibility Programming: must-know points

  • Adults need at least 150 minutes of moderate aerobic activity a week.
  • Muscle-strengthening activity is recommended on 2 or more days a week.
  • Stage I cardio builds an aerobic base.
  • Corrective flexibility order: inhibit, lengthen, activate, integrate.

Cardio and Flexibility Programming: 7 sample questions

Practice questionReviewedProgram Design › Cardio and Flexibility Programming★★★★☆

Question 1. What is the correct order of the corrective flexibility continuum?

  1. ① Inhibit, lengthen, activate, integrate
  2. ② Activate, inhibit, lengthen, integrate
  3. ③ Integrate, activate, lengthen, inhibit
  4. ④ Lengthen, integrate, inhibit, activate
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Answer: ① Inhibit, lengthen, activate, integrate

Key point: Corrective order: inhibit, lengthen, activate, integrate

Inhibit (foam roll), lengthen (stretch), activate (strengthen underactive muscles), then integrate (whole-body movement).

Wrong choices

  • Activate, inhibit, lengthen, integrate: Activation comes after inhibiting and lengthening.
  • Integrate, activate, lengthen, inhibit: This reverses the order.
  • Lengthen, integrate, inhibit, activate: Integration is the last step.
Practice questionReviewedProgram Design › Cardio and Flexibility Programming★★★☆☆

Question 2. The US physical activity guidelines suggest adults get at least how much moderate-intensity aerobic activity per week?

  1. ① 30 minutes
  2. ② 60 minutes
  3. ③ 150 minutes
  4. ④ 90 minutes
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Answer: ③ 150 minutes

Key point: Adults: at least 150 min moderate aerobic per week

Adults should get at least 150 minutes of moderate-intensity aerobic activity each week.

Wrong choices

  • 30 minutes: This is far below the minimum.
  • 60 minutes: This is below the minimum.
  • 90 minutes: This is below the minimum.
Practice questionReviewedProgram Design › Cardio and Flexibility Programming★★★☆☆

Question 3. The US physical activity guidelines suggest adults do muscle-strengthening activity on how many days per week?

  1. ① Never, because cardio is enough
  2. ② 1 day only
  3. ③ Every day without rest
  4. ④ 2 or more days
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Answer: ④ 2 or more days

Key point: Strength training: 2 or more days per week

Adults should do muscle-strengthening activities on 2 or more days each week, along with their aerobic activity.

Wrong choices

  • Never, because cardio is enough: Strength training is part of the guidelines.
  • 1 day only: The guidelines recommend at least 2 days.
  • Every day without rest: Muscles need recovery time.
Practice questionReviewedProgram Design › Cardio and Flexibility Programming★★★☆☆

Question 4. Why should a client warm up before cardio?

  1. ① To raise heart rate and body temperature gradually
  2. ② To use up all stored energy
  3. ③ To skip stretching later
  4. ④ To make the main workout shorter
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Answer: ① To raise heart rate and body temperature gradually

Key point: Warm-up raises heart rate gradually

A warm-up gradually raises heart rate, breathing, and body temperature to prepare the body for harder work.

Wrong choices

  • To use up all stored energy: A warm-up is not meant to use up energy.
  • To skip stretching later: A warm-up does not replace stretching.
  • To make the main workout shorter: The purpose is preparation, not a shorter workout.
Practice questionReviewedProgram Design › Cardio and Flexibility Programming★★★☆☆

Question 5. A client can talk but cannot sing during cardio. Which intensity does this suggest?

  1. ① Very light intensity
  2. ② Moderate intensity
  3. ③ Vigorous intensity
  4. ④ No exertion
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Answer: ② Moderate intensity

Key point: Talk test: can talk, cannot sing = moderate

With moderate intensity, a person can talk but not sing. At vigorous intensity, talking becomes hard.

Wrong choices

  • Very light intensity: At very light intensity the client could sing.
  • Vigorous intensity: At vigorous intensity speaking more than a few words is hard.
  • No exertion: The client is clearly working.
Practice questionReviewedProgram Design › Cardio and Flexibility Programming★★★☆☆

Question 6. What is the main goal of Stage I in a stage-based cardio program?

  1. ① Train at maximal sprint speed
  2. ② Build an aerobic base
  3. ③ Build maximal power
  4. ④ Rest for the entire session
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Answer: ② Build an aerobic base

Key point: Stage I cardio = aerobic base

Stage I builds an aerobic base at low to moderate intensity. It prepares beginners for harder cardio work later.

Wrong choices

  • Train at maximal sprint speed: This is a later, high-intensity goal.
  • Build maximal power: This is a different goal and not for a beginner.
  • Rest for the entire session: Stage I is still active training.
Practice questionReviewedProgram Design › Cardio and Flexibility Programming★★★☆☆

Question 7. In the FITTE factors for cardio programming, what does the F stand for?

  1. ① Flexibility
  2. ② Frequency
  3. ③ Form
  4. ④ Fatigue
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Answer: ② Frequency

Key point: FITTE: F = Frequency

The F in FITTE is frequency, or how often the client does cardio.

Wrong choices

  • Flexibility: Flexibility is not a FITTE factor.
  • Form: Form is not a FITTE factor.
  • Fatigue: Fatigue is not a FITTE factor.

Test yourself.

Cardio and Flexibility Programming: 5 questions →Program Design: 5 questions →