ACSM-CPT ACSM-CPT Flexibility and Mobility Training 2 — Questions and Answers
Question 1: What does 'mobility' refer to in movement screening and fitness assessment?
- Cardiovascular endurance
- The ability to move a joint actively through its full range of motion (Correct answer)
- Passive muscle length
- Muscle strength at end range
Correct answer: The ability to move a joint actively through its full range of motion
Mobility refers to the ability to actively move a joint through its full range of motion and includes both flexibility and neuromuscular control.
Question 2: How long should a static stretch be held according to ACSM recommendations?
- 5–10 seconds
- 10–30 seconds
- 15–60 seconds (Correct answer)
- 2–3 minutes
Correct answer: 15–60 seconds
ACSM recommends holding each static stretch for 15–60 seconds to achieve optimal improvements in flexibility.
Question 3: Which stretch type involves a partner applying external force to increase the stretch beyond what the client can achieve alone?
- Active stretching
- Passive stretching (Correct answer)
- Dynamic stretching
- Self-myofascial release
Correct answer: Passive stretching
Passive stretching uses an external force — such as a partner, gravity, or a strap — to move the limb beyond its active range of motion.
Question 4: Which muscle group is commonly identified as tight in individuals who sit for prolonged periods, leading to an anterior pelvic tilt?
- Hamstrings
- Gluteus maximus
- Hip flexors (iliopsoas) (Correct answer)
- Tibialis anterior
Correct answer: Hip flexors (iliopsoas)
Prolonged sitting shortens the hip flexors (iliopsoas), which can pull the pelvis into anterior tilt and contribute to low back pain.
Question 5: Self-myofascial release (SMR) using a foam roller is thought to reduce muscle tension primarily by:
- Increasing muscle fiber diameter
- Applying pressure to trigger points to reduce tone via autogenic inhibition (Correct answer)
- Increasing bone density
- Activating the stretch reflex
Correct answer: Applying pressure to trigger points to reduce tone via autogenic inhibition
SMR applies sustained pressure to myofascial trigger points, stimulating the Golgi tendon organ and triggering autogenic inhibition to reduce muscle tone.
Question 6: What is the recommended placement of static stretching within a workout session to avoid reducing muscular force output?
- Before the warm-up
- Immediately before power exercises
- After the main workout or in a separate session (Correct answer)
- During rest intervals between strength sets
Correct answer: After the main workout or in a separate session
Post-workout or separate session static stretching is recommended because pre-exercise static stretching can acutely reduce muscle force production and power output.
ACSM-CPT ACSM-CPT Flexibility and Mobility Training 2
What does 'mobility' refer to in movement screening and fitness assessment?