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
In the PNF 'hold-relax' technique, the isometric contraction of the target muscle is performed for approximately:
Answer: 6–10 seconds before relaxing and moving into the passive stretch
The hold-relax protocol calls for a 6–10 second isometric contraction of the agonist against resistance, followed by relaxation and an assisted passive stretch to take advantage of autogenic inhibition.
The Thomas Test is used to evaluate:
Answer: Hip flexor (iliopsoas) flexibility and tightness
The Thomas Test assesses hip flexor tightness by having the athlete lie supine and pull one knee to the chest; limited ROM of the opposite leg indicates iliopsoas inflexibility.
Dynamic stretching differs from ballistic stretching primarily because dynamic stretching:
Answer: Involves controlled movements within the available ROM without using momentum to exceed it
Dynamic stretching uses controlled, purposeful movements through a joint's available range without relying on momentum, distinguishing it from ballistic stretching's bounce-based approach.
Which structure is generally considered the PRIMARY limiter of passive joint range of motion?
Answer: Connective tissue including joint capsule, ligaments, and fascia
Connective tissue structures such as the joint capsule, ligaments, and fascial sheaths provide the primary mechanical resistance that limits passive range of motion at a joint.
Ballistic stretching is generally CONTRAINDICATED for which population?
Answer: Deconditioned individuals or those with a recent musculoskeletal injury
Deconditioned clients or those recovering from injury lack the tissue tolerance and neuromuscular control to safely manage the rapid forces generated during ballistic stretching, increasing injury risk.
Hip circles and leg swings performed before a sprint workout are best classified as:
Answer: Dynamic warm-up exercises designed to improve hip mobility
Leg swings and hip circles are dynamic warm-up drills that groove movement patterns and improve active hip ROM, making them appropriate pre-activity mobility exercises.
For the PRIMARY goal of long-term flexibility improvement, static stretching is MOST appropriately timed:
Answer: As part of the post-exercise cool-down when tissue temperature is elevated
Performing static stretching post-exercise takes advantage of elevated muscle temperature and blood flow, maximizing viscoelastic changes in tissue while avoiding pre-exercise performance decrements.