Flexibility & Mobility Training Flashcards

Which type of stretching involves holding a muscle at end range for 15–60 seconds without movement?

Answer: Static stretching

Static stretching requires the athlete to hold a position at the end of the muscle's range of motion without movement, allowing a sustained elongation stimulus.

Which proprioceptor is primarily responsible for autogenic inhibition, the mechanism exploited by PNF stretching?

Answer: Golgi tendon organ

The Golgi tendon organ (GTO) detects tension in the musculotendinous unit and triggers autogenic inhibition, causing the muscle to relax when sufficiently stimulated.

Dynamic stretching is most appropriately included during which phase of a training session?

Answer: Pre-exercise warm-up to prepare joints and muscles for activity

Dynamic stretching performed during the warm-up elevates tissue temperature, activates motor patterns, and improves joint ROM without the performance decrements associated with prolonged static stretching.

In the contract-relax (CR) PNF technique, what occurs immediately before the assisted passive stretch?

Answer: The agonist (target) muscle is contracted isometrically for 6–10 seconds then relaxed

In CR PNF, the target (agonist) muscle is isometrically contracted against resistance for 6–10 seconds; upon relaxation, autogenic inhibition allows a greater passive stretch to be achieved.

Which statement BEST distinguishes mobility from flexibility?

Answer: Mobility is the active ability to move a joint through its ROM with muscular control; flexibility is the passive ability to achieve that ROM

Mobility implies active, controlled movement through a range of motion, whereas flexibility refers to the passive capacity of soft tissue to allow joint displacement.

Self-myofascial release (SMR) using a foam roller is thought to acutely improve flexibility primarily by:

Answer: Reducing neuromuscular excitability and addressing fascial adhesions

SMR is believed to reduce neural tone via GTO autogenic inhibition and to release myofascial restrictions, transiently increasing ROM without significant structural changes.

According to NSCA guidelines, prolonged static stretching (>60 s) performed immediately before exercise is most likely to:

Answer: Acutely decrease strength, power, and explosive performance

Research cited in NSCA texts shows that static stretching held beyond 60 seconds before activity can acutely reduce force production, power output, and neuromuscular activation.