ACSM-CPT ACSM-CPT Flexibility and Mobility Training 1

Question 1

Which type of stretching involves holding a stretch at the end range of motion for 15–60 seconds?

Accepted Answer

Static stretching

Answer

Static stretching involves slowly moving to the end range and holding the position for 15–60 seconds, which gradually increases flexibility over time.

Question 2

Which type of stretching uses controlled, functional movements through the full range of motion as a warm-up?

Accepted Answer

Dynamic stretching

Answer

Dynamic stretching uses controlled, active movements through the range of motion and is recommended for warm-ups because it prepares muscles without reducing force production.

Question 3

According to ACSM, how often should flexibility exercises be performed to improve range of motion?

Accepted Answer

2–3 days per week, or daily

Answer

ACSM recommends performing flexibility exercises at least 2–3 days per week, with daily stretching being most effective for improving range of motion.

Question 4

What is the primary neurological mechanism that allows PNF stretching to achieve greater range of motion?

Accepted Answer

Autogenic inhibition following isometric contraction of the target muscle

Answer

PNF stretching exploits autogenic inhibition: after isometric contraction, the Golgi tendon organ signals the muscle to relax, allowing a greater passive stretch.

Question 5

Ballistic stretching is generally NOT recommended for most clients because it:

Accepted Answer

May activate the stretch reflex and increase injury risk

Answer

Ballistic stretching uses bouncing movements that can activate the muscle spindle stretch reflex, causing protective muscle contraction and increasing the risk of strains.

(ACSM-CPT) American College of Sports Medicine Certified Personal Trainer Practice Test

(ACSM-CPT) American College of Sports Medicine Certified Personal Trainer Practice Test

ACSM-CPT ACSM-CPT Flexibility and Mobility Training 1