Fitness Lessons Flexibility and Mobility 2 — Questions and Answers
Question 1: What does PNF stand for in stretching?
- Proprioceptive Neuromuscular Facilitation (Correct answer)
- Progressive Neuromuscular Flexibility
- Passive Neuromuscular Function
- Primary Neural Flexibility
Correct answer: Proprioceptive Neuromuscular Facilitation
PNF (Proprioceptive Neuromuscular Facilitation) is an advanced stretching technique involving contract-relax cycles to achieve greater range of motion.
Question 2: Which muscle group is most commonly tight in people who sit for prolonged periods?
- Hip flexors (Correct answer)
- Hamstrings only
- Calves
- Deltoids
Correct answer: Hip flexors
Prolonged sitting keeps the hip flexors in a shortened position, leading to tightness that can cause anterior pelvic tilt and lower back discomfort.
Question 3: What is ankle dorsiflexion, and why is it important for fitness?
- Pulling the foot toward the shin; essential for proper squat and lunge mechanics (Correct answer)
- Pointing the foot downward; needed for running only
- Rotating the ankle outward; prevents sprains
- Flexing the toes; needed for jumping
Correct answer: Pulling the foot toward the shin; essential for proper squat and lunge mechanics
Dorsiflexion (toes toward shin) is critical for achieving proper squat depth and knee tracking without compensations such as heel rise.
Question 4: What is thoracic spine mobility, and why is it relevant to upper body exercises?
- Mobility of the mid-back; needed for overhead pressing, rowing, and rotational movements (Correct answer)
- Mobility of the lumbar spine only
- Flexibility of the neck
- Range of motion in the shoulder blades
Correct answer: Mobility of the mid-back; needed for overhead pressing, rowing, and rotational movements
Thoracic spine mobility allows proper extension and rotation of the mid-back, which directly supports overhead pressing, pull-ups, and rotation exercises.
Question 5: What is the 'stretch reflex' and how does it relate to stretching safety?
- A protective reflex that causes muscles to contract when stretched too quickly, relevant to avoiding ballistic stretching injuries (Correct answer)
- A voluntary relaxation technique
- The sensation of muscle elongation
- A reflex that prevents all stretching beyond 10 degrees
Correct answer: A protective reflex that causes muscles to contract when stretched too quickly, relevant to avoiding ballistic stretching injuries
The myotatic stretch reflex causes muscles to contract when stretched rapidly, which is why ballistic stretching can cause injury by triggering this protective mechanism.
Question 6: How often should flexibility training be performed to see measurable improvements?
- At least 2–3 times per week, ideally daily (Correct answer)
- Once per month
- Only before competition
- Only during injury rehabilitation
Correct answer: At least 2–3 times per week, ideally daily
Consistent flexibility training 2–3 times weekly, with daily practice yielding faster improvements, is recommended to achieve measurable gains in range of motion.
Fitness Lessons Flexibility and Mobility 2
What does PNF stand for in stretching?