NASM Flexibility & Corrective Exercise 1 — Questions and Answers
Question 1: What is the correct sequence of NASM's Corrective Exercise Continuum?
- Inhibit, Lengthen, Activate, Integrate (Correct answer)
- Lengthen, Activate, Inhibit, Integrate
- Activate, Lengthen, Inhibit, Integrate
- Inhibit, Activate, Lengthen, Integrate
Correct answer: Inhibit, Lengthen, Activate, Integrate
NASM's four-step Corrective Exercise Continuum follows: Inhibit overactive muscles, Lengthen them, Activate underactive muscles, then Integrate into movement.
Question 2: Which flexibility technique uses sustained pressure on a trigger point to decrease neural drive and reduce hypertonicity?
- Self-myofascial release (SMR) (Correct answer)
- Static stretching
- Active isolated stretching
- Dynamic stretching
Correct answer: Self-myofascial release (SMR)
SMR applies direct pressure to a tender point for 30–90 seconds, stimulating the Golgi tendon organ to autogenically inhibit muscle spindle activity.
Question 3: Static stretching is most effective when held for what minimum duration according to NASM guidelines?
- 20–30 seconds (Correct answer)
- 5–10 seconds
- 60–90 seconds
- 10–15 seconds
Correct answer: 20–30 seconds
NASM recommends holding static stretches for a minimum of 20–30 seconds to allow the muscle spindle activity to decrease and lengthen connective tissue.
Question 4: Which type of stretching uses reciprocal inhibition by contracting the antagonist to lengthen the target muscle?
- Active isolated stretching (Correct answer)
- Static stretching
- Self-myofascial release
- Passive stretching
Correct answer: Active isolated stretching
Active isolated stretching contracts the opposing muscle group to activate reciprocal inhibition, which relaxes the target muscle for a deeper stretch.
Question 5: Neuromuscular stretching (PNF) is placed at which phase of NASM's flexibility training spectrum?
- Phase 3 — Integrated flexibility (Correct answer)
- Phase 1 — Corrective flexibility
- Phase 2 — Active flexibility
- Phase 4 — Power flexibility
Correct answer: Phase 3 — Integrated flexibility
PNF/neuromuscular stretching is classified under Phase 3 integrated flexibility, combining contraction and relaxation to maximize ROM in functional positions.
Question 6: Which muscle is most commonly identified as overactive when knee valgus is observed during the OHSA?
- Adductor complex (Correct answer)
- Gluteus medius
- Vastus lateralis
- Tensor fasciae latae only
Correct answer: Adductor complex
The adductor complex is typically overactive when knee valgus occurs, pulling the femur into adduction and internal rotation during squatting.
NASM Flexibility & Corrective Exercise 1
What is the correct sequence of NASM's Corrective Exercise Continuum?