Flexibility and Stretching Techniques Quiz

Questions and Answers

Which statement about active static stretching is true?

It is done only passively.

It involves the contraction of the muscle being stretched. (correct)

It is ineffective for improving range of motion.

It cannot increase actual muscle length.

Why is it recommended to perform passive stretching daily?

To avoid tightening of the muscle-tendon.

To enhance muscular endurance.

Because muscle-tendon stiffness quickly adapts. (correct)

To increase muscle length rapidly.

What is a characteristic of proprioceptive neuromuscular facilitation (PNF) stretching?

It enhances stretch reflex.

It increases stretch tolerance over time. (correct)

It is only effective if done irregularly.

It does not involve any muscle contraction.

Which statement accurately describes the neurophysiological hypothesis for PNF stretching?

It includes inhibition of the stretch reflex. Signup and view all the answers

What is the recommended duration and intensity for the static contraction phase during PNF stretching?

3-6 sec of 50% MVC Signup and view all the answers

Which of the following is considered an inappropriate strategy for improving flexibility?

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

What type of stretching involves holding a position that induces muscle tension for 30 seconds?

Active static Signup and view all the answers

Which stretching technique typically requires a partner and involves a muscle contraction followed by passive stretching?

Passive static stretching Signup and view all the answers

Which stretching technique triggers the muscle spindles to induce a stretch reflex?

Ballistic Signup and view all the answers

What type of stretching occurs when the targeted muscle group is relaxed during range of motion movements?

Ballistic stretching Signup and view all the answers

Viscoelastic creep in the muscle-tendon unit is most likely to happen during which circumstance?

Static stretching at a constant torque Signup and view all the answers

What type of stretching involves a combination of slow movements and adjustments at the end of range?

Dynamic stretching Signup and view all the answers

Study Notes

Stretching Methods and Range of Motion

No stretching method is definitively superior for increasing range of motion (ROM).
Common stretching methods include ballistic, dynamic, slow static, and proprioceptive neuromuscular facilitation (PNF).

Flexibility Progression Strategies

Recommended strategies for flexibility improvement:
- Gradually increasing the duration of stretches.
- Increasing repetitions for each stretching exercise.
- Increasing total accumulated stretching time.
Pushing beyond pain-free ROM is NOT recommended as a progression strategy.

Types of Stretching

Active static stretching involves holding a position using active muscle engagement, like bending forward for hamstring tension.
Proprioceptive neuromuscular facilitation (PNF) often combines a muscle contraction followed by passive stretching, typically involving a partner.
Ballistic stretching triggers muscle spindles, leading to contraction and increased resistance to stretch.

Stretching Techniques and Responses

During passive static stretching, the targeted muscle is relaxed while movement is performed by an external force, such as a trainer.
Viscoelastic creep, or muscle-tendon elongation, is most likely during static stretching held at constant torque.

Muscle Length and Stretching Efficacy

Active static stretching does not permanently increase actual muscle length.
Passive stretching requires muscles to remain relaxed, while active stretching involves contraction during the stretch.

Recommendations and Insights on Stretching

Daily passive stretching is advised to counteract muscle-tendon stiffness adaptation.
Long-term PNF stretching enhances stretch tolerance, allowing individuals to tolerate more force before pain is felt.
The neurophysiological hypothesis explains PNF's effectiveness through stretch reflex inhibition.

PNF Stretching Guidelines

ACSM recommends a static contraction phase in PNF stretching of 3-6 seconds at 50% maximal voluntary contraction (MVC) intensity.

Description

Test your knowledge on different stretching methods and their effectiveness in improving range of motion. This quiz covers recent research and reviews in flexibility training and progression strategies. Discover which methods are recommended and which are not for enhancing flexibility.