CSCS Flexibility & Mobility Training 1 — Questions and Answers
Question 1: Which type of stretching involves holding a muscle at end range for 15–60 seconds without movement?
- Dynamic stretching
- Static stretching (Correct answer)
- Ballistic stretching
- PNF stretching
Correct answer: Static stretching
Static stretching requires the athlete to hold a position at the end of the muscle's range of motion without movement, allowing a sustained elongation stimulus.
Question 2: Which proprioceptor is primarily responsible for autogenic inhibition, the mechanism exploited by PNF stretching?
- Muscle spindle
- Ruffini endings
- Golgi tendon organ (Correct answer)
- Pacinian corpuscle
Correct answer: Golgi tendon organ
The Golgi tendon organ (GTO) detects tension in the musculotendinous unit and triggers autogenic inhibition, causing the muscle to relax when sufficiently stimulated.
Question 3: Dynamic stretching is most appropriately included during which phase of a training session?
- Post-workout cool-down only
- Pre-exercise warm-up to prepare joints and muscles for activity (Correct answer)
- During rest intervals between heavy sets
- Immediately after static stretching at session end
Correct answer: Pre-exercise warm-up to prepare joints and muscles for activity
Dynamic stretching performed during the warm-up elevates tissue temperature, activates motor patterns, and improves joint ROM without the performance decrements associated with prolonged static stretching.
Question 4: In the contract-relax (CR) PNF technique, what occurs immediately before the assisted passive stretch?
- The antagonist muscle is contracted isometrically for 6–10 seconds
- The agonist (target) muscle is contracted isometrically for 6–10 seconds then relaxed (Correct answer)
- The athlete rapidly bounces at end range to increase tension
- A partner forces the limb beyond passive range of motion
Correct answer: The agonist (target) muscle is contracted isometrically for 6–10 seconds then relaxed
In CR PNF, the target (agonist) muscle is isometrically contracted against resistance for 6–10 seconds; upon relaxation, autogenic inhibition allows a greater passive stretch to be achieved.
Question 5: Which statement BEST distinguishes mobility from flexibility?
- Flexibility refers to active joint control; mobility refers to passive tissue length
- Mobility is the active ability to move a joint through its ROM with muscular control; flexibility is the passive ability to achieve that ROM (Correct answer)
- Mobility and flexibility are interchangeable terms in strength and conditioning
- Flexibility requires equipment; mobility does not
Correct answer: Mobility is the active ability to move a joint through its ROM with muscular control; flexibility is the passive ability to achieve that ROM
Mobility implies active, controlled movement through a range of motion, whereas flexibility refers to the passive capacity of soft tissue to allow joint displacement.
Question 6: Self-myofascial release (SMR) using a foam roller is thought to acutely improve flexibility primarily by:
- Permanently increasing sarcomere number in the muscle
- Reducing neuromuscular excitability and addressing fascial adhesions (Correct answer)
- Increasing collagen synthesis in surrounding tendons
- Causing micro-tears that rebuild with greater extensibility
Correct answer: Reducing neuromuscular excitability and addressing fascial adhesions
SMR is believed to reduce neural tone via GTO autogenic inhibition and to release myofascial restrictions, transiently increasing ROM without significant structural changes.
Question 7: According to NSCA guidelines, prolonged static stretching (>60 s) performed immediately before exercise is most likely to:
- Increase power output by warming up muscle tissue
- Have no measurable effect on strength or power
- Acutely decrease strength, power, and explosive performance (Correct answer)
- Reduce injury risk during maximal sprint efforts
Correct answer: Acutely decrease strength, power, and explosive performance
Research cited in NSCA texts shows that static stretching held beyond 60 seconds before activity can acutely reduce force production, power output, and neuromuscular activation.
CSCS Flexibility & Mobility Training 1
Which type of stretching involves holding a muscle at end range for 15–60 seconds without movement?