FITCO FITCO Flexibility and Mobility 2 — Questions and Answers
Question 1: What is dynamic stretching?
- Holding a stretched position for 30 seconds
- Using bouncing movements to extend range of motion
- Moving a limb through its range of motion in a controlled, repetitive manner (Correct answer)
- Contracting a muscle then immediately stretching it
Correct answer: Moving a limb through its range of motion in a controlled, repetitive manner
Dynamic stretching involves actively moving a limb through its full range of motion in a smooth, controlled manner, often used in warm-ups.
Question 2: What does ROM stand for in the context of fitness and physical testing?
- Rate of Movement
- Resistance of Muscle
- Range of Motion (Correct answer)
- Recovery of Muscle
Correct answer: Range of Motion
ROM stands for Range of Motion, which describes the extent to which a joint can move through its full arc of movement.
Question 3: What is ballistic stretching, and why is it generally discouraged for general fitness preparation?
- Stretching with resistance bands — discouraged due to cost
- Using bouncing or jerking movements — discouraged due to high injury risk (Correct answer)
- Stretching underwater — discouraged due to impracticality
- Isometric contraction stretching — discouraged because it builds no strength
Correct answer: Using bouncing or jerking movements — discouraged due to high injury risk
Ballistic stretching uses rapid bouncing movements that can exceed safe tissue limits and cause muscle strains or tears.
Question 4: At what point during a workout is the body most ready for effective static stretching?
- Before any physical activity when muscles are cold
- Immediately after waking up
- After a workout when muscles are warm and well-perfused (Correct answer)
- During high-intensity interval rest periods only
Correct answer: After a workout when muscles are warm and well-perfused
Muscles are most receptive to static stretching after exercise when elevated temperature and blood flow increase tissue pliability.
Question 5: Which joint in the human body typically has the greatest range of motion?
- The knee joint
- The elbow joint
- The ankle joint
- The shoulder (glenohumeral) joint (Correct answer)
Correct answer: The shoulder (glenohumeral) joint
The shoulder's ball-and-socket design allows movement in multiple planes, giving it the greatest range of motion of any joint in the body.
Question 6: How does reduced ankle mobility affect physical test performance for candidates?
- It decreases grip strength scores
- It impairs squatting mechanics, gait, and agility movements (Correct answer)
- It lowers cardiovascular endurance scores only
- It has no measurable effect on fitness tests
Correct answer: It impairs squatting mechanics, gait, and agility movements
Poor ankle dorsiflexion restricts squat depth, stride mechanics, and lateral agility, directly reducing performance across multiple FITCO components.
FITCO FITCO Flexibility and Mobility 2
What is dynamic stretching?