SCS Flexibility & Mobility Training 3

Question 1

Ankle dorsiflexion restriction during a squat pattern is most commonly compensated by:

Accepted Answer

Heel rise and lumbar flexion

Answer

When ankle dorsiflexion is restricted, athletes typically rise onto their heels and flex the lumbar spine excessively to maintain balance during squatting.

Question 2

Proprioceptive Neuromuscular Facilitation (PNF) stretching works primarily through which neurological mechanism?

Accepted Answer

Autogenic inhibition and reciprocal inhibition

Answer

PNF uses autogenic inhibition (GTO response to contraction) and reciprocal inhibition (relaxation of antagonist during agonist contraction) to achieve greater ROM.

Question 3

Which of the following best describes 'joint mobility' as distinct from 'muscle flexibility'?

Accepted Answer

Mobility encompasses the ability to actively control movement through a range; flexibility is passive tissue extensibility

Answer

Mobility is the ability to actively move through a range of motion with motor control, whereas flexibility refers to the passive extensibility of the soft tissue.

Question 4

In a hold-relax PNF protocol, what happens immediately after the isometric contraction phase?

Accepted Answer

The muscle is passively stretched further by the partner

Answer

After the 6–10 second isometric contraction, the muscle relaxes due to autogenic inhibition and the partner passively moves the limb into a greater ROM.

Question 5

Which stretching method is most appropriate immediately post-competition to aid recovery?

Accepted Answer

Low-intensity static stretching held 20–30 seconds

Answer

Low-intensity static stretching post-competition helps restore normal muscle length, reduce tension, and initiate parasympathetic recovery without additional stress.

(SCS) Sports Conditioning Specialist Certification Practice Test

(SCS) Sports Conditioning Specialist Certification Practice Test

SCS Flexibility & Mobility Training 3