CSCS Flexibility & Mobility Training 3

Question 1

In the PNF 'hold-relax' technique, the isometric contraction of the target muscle is performed for approximately:

Accepted Answer

6–10 seconds before relaxing and moving into the passive stretch

Answer

1–2 seconds before immediate passive stretch

Answer

30–45 seconds of sustained maximal effort

Answer

Until muscle fatigue prevents further contraction

Question 2

The Thomas Test is used to evaluate:

Accepted Answer

Hip flexor (iliopsoas) flexibility and tightness

Answer

Shoulder external rotation range of motion

Answer

Thoracic spine extension mobility

Answer

Ankle dorsiflexion range of motion

Question 3

Dynamic stretching differs from ballistic stretching primarily because dynamic stretching:

Accepted Answer

Involves controlled movements within the available ROM without using momentum to exceed it

Answer

Requires specialized equipment unlike ballistic methods

Answer

Is always performed with a partner providing resistance

Answer

Is only appropriate as a post-exercise cool-down modality

Question 4

Which structure is generally considered the PRIMARY limiter of passive joint range of motion?

Accepted Answer

Connective tissue including joint capsule, ligaments, and fascia

Answer

Motor neuron firing rate

Answer

Fast-twitch (Type II) muscle fiber density

Answer

Mitochondrial content within slow-twitch muscle fibers

Question 5

Ballistic stretching is generally CONTRAINDICATED for which population?

Accepted Answer

Deconditioned individuals or those with a recent musculoskeletal injury

Answer

Highly trained athletes performing sport-specific warm-ups

Answer

Athletes whose sport involves explosive, ballistic movements

Answer

Individuals who already demonstrate high baseline flexibility

Question 6

Hip circles and leg swings performed before a sprint workout are best classified as:

Accepted Answer

Dynamic warm-up exercises designed to improve hip mobility

Answer

Static flexibility exercises targeting the hip capsule

Answer

PNF contract-relax techniques for the hip flexors

Answer

Corrective rehabilitation protocols for hip impingement

Question 7

For the PRIMARY goal of long-term flexibility improvement, static stretching is MOST appropriately timed:

Accepted Answer

As part of the post-exercise cool-down when tissue temperature is elevated

Answer

Immediately before maximal strength testing

Answer

Just prior to sprint and power workouts to enhance performance

Answer

During rest intervals between heavy compound lifts