CSCS Flexibility & Mobility Training 2

Question 1

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

Accepted Answer

15–30 seconds

Answer

5–10 seconds

Answer

60–90 seconds

Answer

2–5 minutes

Question 2

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

Accepted Answer

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

Answer

Detect sustained tension at the musculotendinous junction and cause relaxation

Answer

Regulate core temperature during sustained aerobic exercise

Answer

Signal fatigue during high-rep resistance training

Question 3

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

Accepted Answer

PNF stretching

Answer

Static stretching

Answer

Ballistic stretching

Answer

Dynamic stretching

Question 4

Ballistic stretching is characterized by:

Accepted Answer

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

Answer

Slow, controlled movement held at end range

Answer

A partner applying sustained overpressure at end range

Answer

Isometric co-contraction of agonist and antagonist simultaneously

Question 5

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

Accepted Answer

Active (dynamic) flexibility

Answer

Passive flexibility

Answer

PNF hold-relax technique

Answer

Ballistic stretching

Question 6

Reciprocal inhibition, as applied to stretching, involves:

Accepted Answer

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

Answer

Relaxation of the agonist due to GTO activation during sustained tension

Answer

Both agonist and antagonist contracting simultaneously to stabilize the joint

Answer

The myotatic reflex activating during rapid ballistic movements

Question 7

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

Accepted Answer

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

Answer

Once per week for sedentary individuals only

Answer

Every day without exception for all populations

Answer

Only during defined deload weeks in a periodized plan