Practice Test Geeks(CSCS) Certified Strength & Conditioning Specialist Practice Test
← All CSCS Flashcard Decks

Flexibility & Mobility Training Flashcards

7 cards from real CSCS practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

Read the first 7 Flexibility & Mobility Training flashcards as text

  1. According to NSCA recommendations, how long should a static stretch be held to effectively improve range of motion?

    Answer: 15–30 seconds

    The NSCA recommends holding static stretches for 15–30 seconds per repetition as sufficient to produce ROM improvements while minimizing acute performance decrements.

  2. The muscle spindle's primary role in flexibility is to:

    Answer: Detect rapid changes in muscle length and trigger a protective stretch reflex

    The muscle spindle (intrafusal fiber) responds to rapid muscle lengthening by initiating the myotatic (stretch) reflex, causing the muscle to contract and resist further stretch.

  3. Which stretching modality generally produces the GREATEST acute improvements in range of motion?

    Answer: PNF stretching

    PNF stretching consistently produces the largest acute gains in ROM by combining isometric muscle contractions with passive stretch, leveraging both autogenic and reciprocal inhibition.

  4. Ballistic stretching is characterized by:

    Answer: Rapid, bouncing movements that use momentum to exceed the normal range of motion

    Ballistic stretching uses rapid, repetitive bouncing movements to force the limb beyond its normal range, which can activate the stretch reflex and increase injury risk.

  5. An athlete standing on one leg and pulling the opposite foot toward the glutes to stretch the quadriceps is an example of:

    Answer: Active (dynamic) flexibility

    Using one's own muscular force to achieve and hold a stretched position without external assistance is classified as active flexibility.

  6. Reciprocal inhibition, as applied to stretching, involves:

    Answer: Contraction of the agonist causing neural inhibition of the antagonist, allowing it to stretch further

    Reciprocal inhibition occurs when the agonist contracts, and the nervous system inhibits the antagonist, reducing its resistance and allowing greater elongation during stretch.

  7. The NSCA recommends flexibility training should occur with a minimum frequency of:

    Answer: At least 2–3 days per week for general ROM improvement

    NSCA guidelines recommend stretching at least 2–3 days per week to achieve meaningful and lasting improvements in range of motion across most populations.