NASM Flexibility & Corrective Exercise 3

Question 1

Which flexibility method is considered the MOST advanced in NASM's flexibility training continuum?

Accepted Answer

Neuromuscular stretching (PNF)

Answer

Static stretching

Answer

Dynamic stretching

Answer

Active isolated stretching

Question 2

When foot pronation is observed during the OHSA, which corrective exercise is most appropriate to activate the underactive muscle?

Accepted Answer

Tibialis anterior strengthening

Answer

Calf stretch

Answer

Adductor foam rolling

Answer

Hip flexor stretch

Question 3

How many repetitions does NASM recommend for active isolated stretching to effectively lengthen a muscle?

Accepted Answer

5–10 repetitions held 1–2 seconds each

Answer

3–5 repetitions held 30 seconds each

Answer

10–15 repetitions held 10 seconds each

Answer

2–3 repetitions held 60 seconds each

Question 4

Which phase of NASM's corrective exercise continuum is SMR (foam rolling) categorized under?

Accepted Answer

Inhibit

Answer

Lengthen

Answer

Activate

Answer

Integrate

Question 5

Reciprocal inhibition occurs when:

Accepted Answer

Contraction of an agonist neurologically inhibits its antagonist

Answer

Sustained pressure on a muscle decreases its neural drive

Answer

A muscle is lengthened past its resting length

Answer

Stretching activates the muscle spindle reflex

Question 6

In NASM's corrective exercise approach, the Integrate phase is best described as:

Accepted Answer

Retraining the entire kinetic chain through multi-joint functional movements

Answer

Isolating underactive muscles with targeted resistance exercises

Answer

Using foam rolling to reduce overactive muscle tone

Answer

Stretching overactive muscles statically after SMR