NASM Flexibility & Corrective Exercise 2 — Questions and Answers
Question 1: When the feet turn out excessively during the OHSA, which muscle is typically identified as overactive?
- Soleus and lateral gastrocnemius (Correct answer)
- Tibialis anterior
- Peroneus longus and brevis
- Vastus medialis
Correct answer: Soleus and lateral gastrocnemius
Foot external rotation in the OHSA is commonly linked to overactive soleus and lateral gastrocnemius limiting dorsiflexion and rotating the tibia.
Question 2: In NASM's corrective exercise strategy, which exercise phase focuses on activating underactive muscles in isolation?
- Activate phase (Correct answer)
- Inhibit phase
- Integrate phase
- Lengthen phase
Correct answer: Activate phase
The Activate phase uses isolated strengthening exercises targeting underactive muscles to restore normal recruitment patterns before integration.
Question 3: Dynamic stretching is most appropriately used:
- As part of a warm-up before training (Correct answer)
- After maximal-intensity exercise for recovery
- Only with advanced athletes
- During the cool-down following cardio
Correct answer: As part of a warm-up before training
Dynamic stretching prepares the neuromuscular system for activity during warm-up by taking joints through controlled, sport-specific ranges of motion.
Question 4: Which muscle is most commonly underactive when lower crossed syndrome is present?
- Gluteus maximus (Correct answer)
- Hip flexors
- Erector spinae
- Rectus femoris
Correct answer: Gluteus maximus
Lower crossed syndrome involves an underactive gluteus maximus paired with overactive hip flexors, causing anterior pelvic tilt and lumbar lordosis.
Question 5: Self-myofascial release applied to the IT band is most effective when the client:
- Pauses on the tender spot for 30–90 seconds (Correct answer)
- Rolls continuously without stopping
- Uses rapid, percussive movements
- Applies pressure for 5 seconds then moves on
Correct answer: Pauses on the tender spot for 30–90 seconds
Pausing on the tender spot for 30–90 seconds allows the autogenic inhibition response to reduce tension in the fascia and underlying muscle.
Question 6: Upper crossed syndrome is characterized by which combination of overactive and underactive muscles?
- Overactive upper traps/pecs, underactive deep cervical flexors/lower traps (Correct answer)
- Overactive deep cervical flexors, underactive upper traps
- Overactive lower traps, underactive rhomboids
- Overactive serratus anterior, underactive pectorals
Correct answer: Overactive upper traps/pecs, underactive deep cervical flexors/lower traps
Upper crossed syndrome involves tight/overactive upper trapezius and pectorals crossing with weak/underactive deep cervical flexors and lower trapezius.
NASM Flexibility & Corrective Exercise 2
When the feet turn out excessively during the OHSA, which muscle is typically identified as overactive?