NASM STRETCHING FLEXIBILITY FINAL EXAM ACTUAL
QUESTIONS AND ANSWERS RATED A+
✔✔Hypermobile - ✔✔Excessively flexible
✔✔When it is realized (after a series of stretching sessions) that the client reaches a
plateau or limit of mobility (in a functional movement pattern, assisted stretch
movement, etc.)? - ✔✔Refer the client to another practitioner with additional expertise
✔✔Explain stretching - ✔✔Stretching equates to the practice of elongating the soft
tissues to improve extensibility. Thus, improving extensibility through stretching serves
to improve overall flexibility.
✔✔What is is the first component to consider before any stretching is undertaken by the
fitness professional? - ✔✔A comprehensive mobility and flexibility assessment
✔✔What is the second component a fitness professional should administer following
assessment findings? - ✔✔An assisted-stretching session
✔✔Tissue Resistance - ✔✔The amount of force the fitness professional manually feels
(or lack thereof) when passively moving the client's body, region, or limb during assisted
stretching.
✔✔Stretch Tolerance - ✔✔An individual's increased ability to withstand stretching
forces from repeated bouts of flexibility training.
✔✔What are the five types of tissue resistance a fitness professional may feel when
assisting a client in stretching? - ✔✔Blocked, Hard, Firm, Soft, Empty
✔✔Blocked Tissue Resistance - ✔✔As soon as the client's leg is lifted, motion is
blocked by the client due to an emotional reason.
✔✔Hard Tissue Resistance - ✔✔Shortly after lifting the leg, the motion slows down to a
hard stop (e.g., within 5 degrees the initial feeling of resistance increases to a hard
resistance to further motion). This is most often seen with clients who have increased or
excessive tension in the nervous system
✔✔Firm Tissue Resistance - ✔✔After moving the leg, it gradually and progressively
resists further movement (e.g., within 5 to 10 degrees the initial feeling of resistance
increases to a firm resistance to further motion).
✔✔Soft Tissue Resistance - ✔✔After moving the leg a significant amount of ROM, it
slowly and lightly starts to resist but allows more movement than Firm before it stops.
,✔✔Empty Tissue Resistance - ✔✔Extreme passive ROM is felt without any resistance.
✔✔Stretch Intolerance - ✔✔An individual's decreased ability to withstand stretching
forces due to injury or disease.
✔✔In what instances may stretch intolerance occur? - ✔✔Acute sprain or strain, acute
fracture, nerve or vascular injuries, or some diseases like fibromyalgia
✔✔What is the goal of assisted stretching done as a separate session or performed
post-fitness training to help with recovery? - ✔✔To help down regulate the nervous
system and oxygenate the tissues
✔✔How should breathing patterns be different in stretching depending on if you are
stretching pre-workout or post-workout? - ✔✔For post-workout stretching, slower tempo
breathing coupled with longer exhalations and slower-paced stretching movements will
help efficiently and more rapidly shift and down regulate the client for recovery. This
also has the effect of decreasing excessive muscle tension present in the FS, which
decreases resistance to stretching, thereby, creating conditions for optimal flexibility
recovery outcomes. However, for pre-workout stretching, the goal is to help up regulate
the client without over exertion on the client's part. Faster tempo breathing with longer
inhalations and quicker stretch movements will help that goal to be achieved. This also
has the desired effect of increasing an appropriate amount of myofascial tension and
stiffness to provide dynamic stabilization of the FS for optimal activity and performance
outcomes
✔✔Why are muscle and fascia commonly thought of as always interdependent? -
✔✔Research has established that muscle fibers are a complex inseparable from their
fibrous (i.e., fascial) components, and are referred to as myofascia
✔✔True or False: Overactive Myofascia are described as shortened tissue, whereas
Underactive Myofascia are decsribed as being long tissue - ✔✔True
✔✔Upper Crossed Syndrome - ✔✔A posture distortion consisting of a forward head
posture and rounded shoulders & excessive thoracic kyphosis
✔✔How should upper crossed syndrome be treated? - ✔✔A strategy of first lengthening
the overactive region may relieve the strain on the underactive region, which then is
able to return to normal function. In many cases, the underactive region may require
activation and strengthening to restore proper length-tension relationships, joint motion,
and overall posture
✔✔Aponeuroses - ✔✔Fascial expansions of the muscle-tendon (myotendon)
attachment to bone.
, ✔✔Retinaculum - ✔✔Functionally complex fascial organ that dynamically stabilizes
tendons it wraps around while simultaneously providing joint proprioception, e.g., ankles
or wrists.
✔✔True or False: the Iliotibial Band (ITB) is an independent strip of connective tissue -
✔✔False: It adheres firmly to the posterior aspect of the femur and all surrounding
tissues
✔✔True or False: In general, the more superficial the tissue (i.e., superficial fascia), the
more glide movement is required for optimal mobility - ✔✔True; Glide enables tissue
layers to smoothly and safely move over each other under most conditions, thereby,
enabling the HMS to function optimally
✔✔What effect does glide have on the function of the HMS? - ✔✔Tissue hydration and
nutrition is facilitated in part by fascial glide. The ideal force distribution through the
kinetic chain (e.g., through ground reaction during walking or running, lifting weights,
etc.), from muscle to fascia and fascia to muscle, can only occur in the presence of
optimal tissue glide. During any gliding movement of the tissues, mechanosensory
receptors modulate responses to stimuli to ensure that reactions are appropriate and
timely
✔✔Periosteum - ✔✔Fascia that covers and wraps all bones
✔✔What could cause reduced gliding/hypomobility in fascia? - ✔✔Thickened and/or
densified fasciae is often hypomobile in that there is reduced shear plane motion (i.e.,
gliding) and that this may be associated with some types of pain. Common factors that
may relate to reduced fascial glide include dehydration, scar tissue, general stiffness,
and some connective tissue conditions that result in a decreased amount of elastin
and/or increased amount of collagen
✔✔What could cause hypermobility in fascia? - ✔✔Hypermobility of the superficial
layers of fascia is less common but still exists. Hypermobility of fascial glide may be due
to a genetic prevalence of excessive elastin in the connective tissue or genetic
alterations in how the body processes collagen, such as Ehlers-Danlos syndrome
✔✔The response of the skeletal system to force is described through which two laws? -
✔✔Wolff's and Davis's law
✔✔Explain Wolff's Law - ✔✔Wolff's law generally states that bone functionally adapts to
mechanical loading by getting stronger to accommodate repetitive forces
✔✔Explain Davis' Law - ✔✔Davis's law describes how soft tissue models or heals
according to the manner in which they are mechanically stressed (e.g., stretched)
QUESTIONS AND ANSWERS RATED A+
✔✔Hypermobile - ✔✔Excessively flexible
✔✔When it is realized (after a series of stretching sessions) that the client reaches a
plateau or limit of mobility (in a functional movement pattern, assisted stretch
movement, etc.)? - ✔✔Refer the client to another practitioner with additional expertise
✔✔Explain stretching - ✔✔Stretching equates to the practice of elongating the soft
tissues to improve extensibility. Thus, improving extensibility through stretching serves
to improve overall flexibility.
✔✔What is is the first component to consider before any stretching is undertaken by the
fitness professional? - ✔✔A comprehensive mobility and flexibility assessment
✔✔What is the second component a fitness professional should administer following
assessment findings? - ✔✔An assisted-stretching session
✔✔Tissue Resistance - ✔✔The amount of force the fitness professional manually feels
(or lack thereof) when passively moving the client's body, region, or limb during assisted
stretching.
✔✔Stretch Tolerance - ✔✔An individual's increased ability to withstand stretching
forces from repeated bouts of flexibility training.
✔✔What are the five types of tissue resistance a fitness professional may feel when
assisting a client in stretching? - ✔✔Blocked, Hard, Firm, Soft, Empty
✔✔Blocked Tissue Resistance - ✔✔As soon as the client's leg is lifted, motion is
blocked by the client due to an emotional reason.
✔✔Hard Tissue Resistance - ✔✔Shortly after lifting the leg, the motion slows down to a
hard stop (e.g., within 5 degrees the initial feeling of resistance increases to a hard
resistance to further motion). This is most often seen with clients who have increased or
excessive tension in the nervous system
✔✔Firm Tissue Resistance - ✔✔After moving the leg, it gradually and progressively
resists further movement (e.g., within 5 to 10 degrees the initial feeling of resistance
increases to a firm resistance to further motion).
✔✔Soft Tissue Resistance - ✔✔After moving the leg a significant amount of ROM, it
slowly and lightly starts to resist but allows more movement than Firm before it stops.
,✔✔Empty Tissue Resistance - ✔✔Extreme passive ROM is felt without any resistance.
✔✔Stretch Intolerance - ✔✔An individual's decreased ability to withstand stretching
forces due to injury or disease.
✔✔In what instances may stretch intolerance occur? - ✔✔Acute sprain or strain, acute
fracture, nerve or vascular injuries, or some diseases like fibromyalgia
✔✔What is the goal of assisted stretching done as a separate session or performed
post-fitness training to help with recovery? - ✔✔To help down regulate the nervous
system and oxygenate the tissues
✔✔How should breathing patterns be different in stretching depending on if you are
stretching pre-workout or post-workout? - ✔✔For post-workout stretching, slower tempo
breathing coupled with longer exhalations and slower-paced stretching movements will
help efficiently and more rapidly shift and down regulate the client for recovery. This
also has the effect of decreasing excessive muscle tension present in the FS, which
decreases resistance to stretching, thereby, creating conditions for optimal flexibility
recovery outcomes. However, for pre-workout stretching, the goal is to help up regulate
the client without over exertion on the client's part. Faster tempo breathing with longer
inhalations and quicker stretch movements will help that goal to be achieved. This also
has the desired effect of increasing an appropriate amount of myofascial tension and
stiffness to provide dynamic stabilization of the FS for optimal activity and performance
outcomes
✔✔Why are muscle and fascia commonly thought of as always interdependent? -
✔✔Research has established that muscle fibers are a complex inseparable from their
fibrous (i.e., fascial) components, and are referred to as myofascia
✔✔True or False: Overactive Myofascia are described as shortened tissue, whereas
Underactive Myofascia are decsribed as being long tissue - ✔✔True
✔✔Upper Crossed Syndrome - ✔✔A posture distortion consisting of a forward head
posture and rounded shoulders & excessive thoracic kyphosis
✔✔How should upper crossed syndrome be treated? - ✔✔A strategy of first lengthening
the overactive region may relieve the strain on the underactive region, which then is
able to return to normal function. In many cases, the underactive region may require
activation and strengthening to restore proper length-tension relationships, joint motion,
and overall posture
✔✔Aponeuroses - ✔✔Fascial expansions of the muscle-tendon (myotendon)
attachment to bone.
, ✔✔Retinaculum - ✔✔Functionally complex fascial organ that dynamically stabilizes
tendons it wraps around while simultaneously providing joint proprioception, e.g., ankles
or wrists.
✔✔True or False: the Iliotibial Band (ITB) is an independent strip of connective tissue -
✔✔False: It adheres firmly to the posterior aspect of the femur and all surrounding
tissues
✔✔True or False: In general, the more superficial the tissue (i.e., superficial fascia), the
more glide movement is required for optimal mobility - ✔✔True; Glide enables tissue
layers to smoothly and safely move over each other under most conditions, thereby,
enabling the HMS to function optimally
✔✔What effect does glide have on the function of the HMS? - ✔✔Tissue hydration and
nutrition is facilitated in part by fascial glide. The ideal force distribution through the
kinetic chain (e.g., through ground reaction during walking or running, lifting weights,
etc.), from muscle to fascia and fascia to muscle, can only occur in the presence of
optimal tissue glide. During any gliding movement of the tissues, mechanosensory
receptors modulate responses to stimuli to ensure that reactions are appropriate and
timely
✔✔Periosteum - ✔✔Fascia that covers and wraps all bones
✔✔What could cause reduced gliding/hypomobility in fascia? - ✔✔Thickened and/or
densified fasciae is often hypomobile in that there is reduced shear plane motion (i.e.,
gliding) and that this may be associated with some types of pain. Common factors that
may relate to reduced fascial glide include dehydration, scar tissue, general stiffness,
and some connective tissue conditions that result in a decreased amount of elastin
and/or increased amount of collagen
✔✔What could cause hypermobility in fascia? - ✔✔Hypermobility of the superficial
layers of fascia is less common but still exists. Hypermobility of fascial glide may be due
to a genetic prevalence of excessive elastin in the connective tissue or genetic
alterations in how the body processes collagen, such as Ehlers-Danlos syndrome
✔✔The response of the skeletal system to force is described through which two laws? -
✔✔Wolff's and Davis's law
✔✔Explain Wolff's Law - ✔✔Wolff's law generally states that bone functionally adapts to
mechanical loading by getting stronger to accommodate repetitive forces
✔✔Explain Davis' Law - ✔✔Davis's law describes how soft tissue models or heals
according to the manner in which they are mechanically stressed (e.g., stretched)
