Flexibility & Corrective Exercise Flashcards
6 cards from real NASM practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 6 Flexibility & Corrective Exercise flashcards as text
What is the correct sequence of NASM's Corrective Exercise Continuum?
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.
Which flexibility technique uses sustained pressure on a trigger point to decrease neural drive and reduce hypertonicity?
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.
Static stretching is most effective when held for what minimum duration according to NASM guidelines?
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.
Which type of stretching uses reciprocal inhibition by contracting the antagonist to lengthen the target muscle?
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.
Neuromuscular stretching (PNF) is placed at which phase of NASM's flexibility training spectrum?
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.
Which muscle is most commonly identified as overactive when knee valgus is observed during the OHSA?
Answer: Adductor complex
The adductor complex is typically overactive when knee valgus occurs, pulling the femur into adduction and internal rotation during squatting.