Fitness Lessons Flexibility and Mobility 2

Question 1

What does PNF stand for in stretching?

Accepted Answer

Proprioceptive Neuromuscular Facilitation

Answer

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?

Accepted Answer

Hip flexors

Answer

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?

Accepted Answer

Pulling the foot toward the shin; essential for proper squat and lunge mechanics

Answer

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?

Accepted Answer

Mobility of the mid-back; needed for overhead pressing, rowing, and rotational movements

Answer

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?

Accepted Answer

A protective reflex that causes muscles to contract when stretched too quickly, relevant to avoiding ballistic stretching injuries

Answer

The myotatic stretch reflex causes muscles to contract when stretched rapidly, which is why ballistic stretching can cause injury by triggering this protective mechanism.

Fitness Lessons Practice Test

Fitness Lessons Practice Test

Fitness Lessons Flexibility and Mobility 2