ACSM-CPT ACSM-CPT Flexibility and Mobility Training 1 — Questions and Answers
Question 1: Which type of stretching involves holding a stretch at the end range of motion for 15–60 seconds?
- Dynamic stretching
- Ballistic stretching
- Static stretching (Correct answer)
- PNF stretching
Correct answer: Static stretching
Static stretching involves slowly moving to the end range and holding the position for 15–60 seconds, which gradually increases flexibility over time.
Question 2: Which type of stretching uses controlled, functional movements through the full range of motion as a warm-up?
- Static stretching
- Dynamic stretching (Correct answer)
- Ballistic stretching
- Passive stretching
Correct answer: Dynamic stretching
Dynamic stretching uses controlled, active movements through the range of motion and is recommended for warm-ups because it prepares muscles without reducing force production.
Question 3: According to ACSM, how often should flexibility exercises be performed to improve range of motion?
- Once per month
- 1–2 days per week
- 2–3 days per week, or daily (Correct answer)
- Only on rest days
Correct answer: 2–3 days per week, or daily
ACSM recommends performing flexibility exercises at least 2–3 days per week, with daily stretching being most effective for improving range of motion.
Question 4: What is the primary neurological mechanism that allows PNF stretching to achieve greater range of motion?
- Increased motor neuron firing
- Autogenic inhibition following isometric contraction of the target muscle (Correct answer)
- Reciprocal inhibition of the antagonist
- Increased muscle spindle sensitivity
Correct answer: Autogenic inhibition following isometric contraction of the target muscle
PNF stretching exploits autogenic inhibition: after isometric contraction, the Golgi tendon organ signals the muscle to relax, allowing a greater passive stretch.
Question 5: Ballistic stretching is generally NOT recommended for most clients because it:
- Is too easy and provides no benefit
- May activate the stretch reflex and increase injury risk (Correct answer)
- Only improves strength, not flexibility
- Requires specialized equipment
Correct answer: May activate the stretch reflex and increase injury risk
Ballistic stretching uses bouncing movements that can activate the muscle spindle stretch reflex, causing protective muscle contraction and increasing the risk of strains.
Question 6: Which factor does NOT directly limit joint range of motion?
- Muscle tightness
- Bone structure
- Connective tissue extensibility
- Aerobic capacity (Correct answer)
Correct answer: Aerobic capacity
Aerobic capacity relates to the cardiovascular and respiratory systems and does not directly affect joint range of motion.
ACSM-CPT ACSM-CPT Flexibility and Mobility Training 1
Which type of stretching involves holding a stretch at the end range of motion for 15–60 seconds?