SCS Flexibility & Mobility Training 4 — Questions and Answers
Question 1: Foam rolling (self-myofascial release) is thought to improve tissue extensibility primarily by:
- Permanently lengthening collagen fibers
- Reducing neural tension and fascial adhesions through autogenic inhibition (Correct answer)
- Increasing collagen cross-link formation
- Activating the stretch reflex to increase resting length
Correct answer: Reducing neural tension and fascial adhesions through autogenic inhibition
SMR is believed to reduce neural tone via autogenic inhibition and mechanically break down fascial adhesions, temporarily improving extensibility.
Question 2: Which mobility drill most specifically targets hip internal rotation in athletes?
- Standing hip flexor lunge stretch
- 90/90 hip switch seated on the floor (Correct answer)
- Pigeon pose with external rotation emphasis
- Standing figure-four glute stretch
Correct answer: 90/90 hip switch seated on the floor
The 90/90 hip switch drill places one hip in internal rotation and one in external rotation, directly training internal rotation range and control.
Question 3: What does the term 'hypermobility' indicate in a clinical sport context, and why is it a concern?
- Hypermobility means above-average strength; it reduces injury risk
- Hypermobility is excessive joint laxity that can reduce stability and increase injury risk (Correct answer)
- Hypermobility only affects the shoulder joint
- Hypermobility is synonymous with high flexibility and is always desirable
Correct answer: Hypermobility is excessive joint laxity that can reduce stability and increase injury risk
Hypermobility denotes excessive joint range of motion due to ligamentous laxity, which can compromise joint stability and predispose athletes to sprains and dislocations.
Question 4: A strength and conditioning specialist notices an athlete's lumbar spine excessively flattens (posterior pelvic tilt) at the bottom of a squat. Which mobility limitation is most likely contributing?
- Restricted ankle plantar flexion
- Restricted hip flexion mobility (butt wink) (Correct answer)
- Restricted thoracic extension
- Restricted shoulder flexion
Correct answer: Restricted hip flexion mobility (butt wink)
The 'butt wink' (posterior pelvic tilt in deep squat) is commonly caused by limited hip flexion mobility that forces the pelvis to rotate under the spine.
Question 5: Which parameter most determines the effectiveness of a static stretch in producing lasting ROM increases?
- Stretch intensity (pain threshold reached)
- Total accumulated time under stretch (volume) (Correct answer)
- Number of repetitions per session
- Time of day the stretch is performed
Correct answer: Total accumulated time under stretch (volume)
Research indicates that total accumulated stretch time (e.g., 2 minutes per muscle) is the primary determinant of chronic ROM improvements from static stretching.
Question 6: Myofascial release targeting the thoracolumbar fascia is most relevant for athletes experiencing:
- Anterior knee pain during running
- Low back stiffness and restricted trunk rotation (Correct answer)
- Plantar fasciitis
- Shoulder impingement syndrome
Correct answer: Low back stiffness and restricted trunk rotation
The thoracolumbar fascia connects multiple trunk muscles and, when restricted, can limit lumbar rotation and contribute to low back stiffness.
Question 7: An athlete shows limited dorsiflexion even after soft-tissue work. The next assessment step is to evaluate:
- Plantar flexor strength
- Joint capsule restriction using a weight-bearing lunge test (Correct answer)
- Hamstring length
- Tibialis anterior activation
Correct answer: Joint capsule restriction using a weight-bearing lunge test
If soft-tissue interventions fail to restore dorsiflexion, a bony or capsular restriction at the talocrural joint should be assessed using the weight-bearing lunge test.
SCS Flexibility & Mobility Training 4
Foam rolling (self-myofascial release) is thought to improve tissue extensibility primarily by: