ACSM Stretching Recommendations Quiz

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Questions and Answers

What is the recommended number of repetitions for each stretching exercise according to the ACSM?

1 to 2

1 to 3

3 to 5

2 to 4 (correct)

For clients with low stretch tolerance, what approach should be taken regarding stretching durations?

Only use dynamic stretching for low tolerance

Start with shorter durations and progressively increase (correct)

Prescribe longer durations of stretching immediately

Encourage static stretching without any progressions

What is the maximum recommended duration for static stretching before an activity, according to the Canadian Society of Exercise Physiologists?

20 minutes

10 minutes

5 minutes (correct)

15 minutes

Which theoretical mechanism explains the simultaneous activation of pain and stretch receptors that can lead to longer-term adaptations from PNF stretching?

Gate control theory Signup and view all the answers

Which of the following statements about vibration-aided static stretching is accurate?

Using it may increase range of motion beyond what static stretching can achieve. Signup and view all the answers

What is the most powerful predictor of low back pain identified?

Balance and abdominal strength Signup and view all the answers

What type of approach should be implemented for low stretch tolerance clients during stretching sessions?

Use shorter durations and increase holding times progressively Signup and view all the answers

How many repetitions should be targeted for a stretching routine intended for a typical average client?

2 to 4 Signup and view all the answers

Which of the following is a common goal of traditional low back programs?

Improving range of motion of hamstrings Signup and view all the answers

What is an essential requirement for effectively strengthening the lumbar extensors?

Pelvic stabilization Signup and view all the answers

Which type of exercise is NOT appropriate for beginners in a low back care program?

Isometric side supports for increasing endurance Signup and view all the answers

Which of the following is NOT recommended as a progression strategy to improve flexibility?

Gradually push beyond the pain-free range of motion Signup and view all the answers

Bending forward at the waist until feeling muscle tension in the hamstrings is an example of what type of stretching?

Active static stretching Signup and view all the answers

Which stretching technique combines muscle contraction followed by passive stretching?

Proprioceptive neuromuscular facilitation Signup and view all the answers

Which stretching technique triggers a stretch reflex in the targeted muscle group?

Ballistic stretching Signup and view all the answers

Which of the following is the correct application of stretching in a flexibility program?

Stretches should be performed without bouncing. Signup and view all the answers

What approach is essential for beginners starting a low back care program?

Gradually increasing workload and intensity Signup and view all the answers

Study Notes

Stretching Recommendations

ACSM recommends performing 2 to 4 repetitions of each stretching exercise with a total duration of 60 seconds for effective stretching.
For clients with low stretch tolerance, start with shorter durations and progressively increase holding times to enhance comfort and effectiveness.

Static Stretching Guidelines

Canadian Society of Exercise Physiologists advises against prolonged static stretching (more than 60 seconds) if strenuous activity occurs within 5 minutes of stretching.

Mechanisms of PNF Stretching

Gate control theory explains the simultaneous activation of pain and stretch receptors, contributing to longer-term adaptations from Proprioceptive Neuromuscular Facilitation (PNF) stretching.

Vibration-Aided Static Stretching

Utilizing a vibration device during static stretching may enhance range of motion more effectively than static stretching alone.

Predictors of Low Back Pain

Key predictors include trunk flexibility (measured by side-bending motion) and balance (assessed with a one-leg stand).

Purpose of Low Back Programs

Traditional low back programs focus on improving abdominal strength, extending hip flexor range of motion, and increasing hamstring flexibility, excluding the strengthening of hip flexors.

Strengthening Lumbar Extensors

Pelvic stabilization is essential for effectively strengthening the lumbar extensors.

Exercise Recommendations for Beginners

Exercises for beginners in low back care should include curl-ups, cat-camel exercises, and dynamic hollowing, avoiding isometric side supports targeting iliopsoas and gluteus medius endurance.

Flexibility Improvement Strategies

Current research indicates no single stretching method is superior for enhancing range of motion; all methods are generally effective.
Recommended progression for flexibility improvement includes increasing stretch duration, repetitions, and total accumulated stretch time, while avoiding pushing beyond pain-free range.

Types of Stretching Techniques

Active static stretching involves slowly bending to feel muscle tension without assistance.
PNF stretching, typically performed with a partner, combines muscle contraction followed by passive stretches of the targeted muscle group.
Ballistic stretching triggers muscle spindles to induce a stretch reflex, resulting in increased muscle resistance to stretching.

Stretching Techniques Summary

Active static: Involves holding a position using strength.
Passive static: Involves holding a position with assistance.
Active-assisted: Combines assistance with active muscle engagement.
PNF: Engages muscle contraction followed by stretching.

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Description

Test your knowledge on the ACSM (2018) recommendations for stretching exercises. This quiz covers optimal repetitions and durations for effective stretching, as well as modifications for clients with low stretch tolerance. Evaluate your understanding of best practices in flexibility training.