NASM: Stretching and Flexibility
Certification
The client's success is greatly influenced by which two factors? - ANS-Time spent investing in
their improvement through assisted stretching sessions and diligent homework completion
ANS-Optimal structural and functional efficiency with proper alignment of the kinetic chain
checkpoints (the feet/ankles, knees, LPHC, shoulders, and head and neck) is what a truly
balanced HMS will have. Any clients seated for prolonged periods will have a tendency to
demonstrate restrictions or lack of flexibility in which fascial nets? - ANS-The superficial and
deep front nets
Any movement that is largely composed of _____________ would elongate or stretch the BN,
such as bending forward to touch the toes or pulling one knee up to the chest - ANS-Flexion
Any movement that is largely composed of _______________ would elongate or stretch the
SFN. Conversely, the SFN - ANS-Extension; Flexion will be reduced by general ____________
movements, such as sitting and hunching over a computer. The DFN would be elongated or
stretched by any movement that primarily consists of ____________, and the DFN would be
shortened by ____________ - ANS-Extension; Flexion. Any movement that is largely composed
of a lateral or side bend would ______________________ the LN - ANS-Elongate/stretch
The SN-ANS-Elongate/Stretch would be triggered by any movement that primarily consists of a
spinal, full-body, or regional rotation. The SFAN will be ______________________ by any
movement that mostly involves arm and shoulder movements away from the body's midline or
chest, like shoulder flexion - ANS-Mobilize/Stretch. The SBAN and DBAN -
ANS-Mobilize/stretch - are affected by any movement that mostly involves arm and shoulder
movements toward the midline or chest. The fascial expansions of the muscle-tendon
(myotendon) attachment to bone are called aponeuroses (ANS). What is the purpose of
assisted stretching? ANS: to enhance, correct, and maintain flexibility, mobility, postural
alignment, and fitness as a whole. Which movement, between flexion and extension, is more
popular in our society? - ANS-Flexion Biotensegrity - ANS-The tension and compression
elements that describe force vector concepts applied to biology and the human body.
Blocked Tissue Resistance - ANS-As soon as the client lifts their leg, an emotional reason
prevents them from moving. Bound Water - ANS-Water forming in liquid crystalline structured
patterns; Bound water has special molecular properties that enable it to perform many crucial
functions, including providing greater viscosity for the viscoelastic properties of fasciae. The
fascial system's flexibility and elasticity are greatly enhanced by this property. Building on the
balance and coordination of the previous nets that play a larger role in posture and activities of
daily living, the PNs help generate what? - ANS-Quick power, speed, agility, and directional
change in sports and other highly demanding activities
ANS-polluted water in bulk water; Decreased mobility, elasticity, elastic recoil, lymph drainage,
blood circulation, or trigger points may be caused by certain localized conditions of dehydration.
, Clients should be reminded that flexibility training is only one aspect of overall fitness
improvement, and an ________________ approach to fitness will be essential toward attaining
their goals - ANS-Integrated
ANS's Code of Ethics is a set of professionally established guidelines for practitioner behavior.
Collagen - ANS-The molecule is made of three long protein chains (polypeptides) and, after
water, is the second largest component that makes up fascia. It makes up about 30% of the
protein in the human body. Compression: The myofascial network's tension is balanced by a
baseline amount of compression through the skeletal system (ANS). Connective tissues or
fasciae consist of what three elements? - ANS-Cells, fibers, and ground substance
Define Flexibility - ANS-Flexibility is commonly defined as the normal extensibility (ability to
stretch) of all soft tissues (contractile and non-contractile) that allow the complete range of
motion (ROM) of a joint
Define Hypomobile - ANS-Generally tight or stiff
Elastin - ANS-A protein that gives collagen the ability to tolerate stretch and distension; creates
a three-dimensional network around collagen fibers.
ANS-Extreme passive ROM is experienced without any tissue resistance. Experiencing
soreness from the self-care sessions could be related to what? - ANS-Tissue limits could be
exceeded if being aggressive with myofascial rolling and additional stretching
Explain Classical Kinesiology - ANS-The study of the principles of mechanics and anatomy in
relation to human movement
Explain Davis' Law - ANS-Davis' Law explains how mechanical stress (such as being stretched)
affects how soft tissue models or heals. Explain Force Transmission and its relationship to
fascia - ANS-Whether encountering forces generated from within or externally produced, the
myofascial network must be able to receive, dampen, and transmit forces efficiently and
effectively
ANS: Define stretching as the process of elongating soft tissues to increase their extensibility.
Thus, improving extensibility through stretching serves to improve overall flexibility.
Explain the function of the Power Nets - ANS-The Power nets are engaged in more sport-type
movements, such as running, kicking, catching, and throwing rather than maintaining static
postures. Movements that involve opposite arms and legs with forces running on a spiral at a
diagonal through the body are the focus of the Power nets
Explain Wolff's Law - ANS-Wolff's law generally states that bone functionally adapts to
mechanical loading by getting stronger to accommodate repetitive forces
External stimuli as perceived by the five senses are known as exteroception (ANS). Fascia -
ANS-Connective tissue that surrounds muscles and bones.
Fascial Nets - ANS-The concept of the myofascial tensional network that describes the
interconnectedness of specific chains of muscle and fascia located in different parts of the body
as they relate to functional movement patterns.
Fascial Planes - ANS-The continuous nature and connectivity of fascia within the same
anatomical layer in different regions of the body
ANS-Force transmission, elastic recoil, hydration and fluid dynamics, and proprioceptive
training are all important aspects of optimal fascia and muscle mobility and function that are
addressed during fascial stretching. Fascial System - ANS-A three-dimensional continuum of
Certification
The client's success is greatly influenced by which two factors? - ANS-Time spent investing in
their improvement through assisted stretching sessions and diligent homework completion
ANS-Optimal structural and functional efficiency with proper alignment of the kinetic chain
checkpoints (the feet/ankles, knees, LPHC, shoulders, and head and neck) is what a truly
balanced HMS will have. Any clients seated for prolonged periods will have a tendency to
demonstrate restrictions or lack of flexibility in which fascial nets? - ANS-The superficial and
deep front nets
Any movement that is largely composed of _____________ would elongate or stretch the BN,
such as bending forward to touch the toes or pulling one knee up to the chest - ANS-Flexion
Any movement that is largely composed of _______________ would elongate or stretch the
SFN. Conversely, the SFN - ANS-Extension; Flexion will be reduced by general ____________
movements, such as sitting and hunching over a computer. The DFN would be elongated or
stretched by any movement that primarily consists of ____________, and the DFN would be
shortened by ____________ - ANS-Extension; Flexion. Any movement that is largely composed
of a lateral or side bend would ______________________ the LN - ANS-Elongate/stretch
The SN-ANS-Elongate/Stretch would be triggered by any movement that primarily consists of a
spinal, full-body, or regional rotation. The SFAN will be ______________________ by any
movement that mostly involves arm and shoulder movements away from the body's midline or
chest, like shoulder flexion - ANS-Mobilize/Stretch. The SBAN and DBAN -
ANS-Mobilize/stretch - are affected by any movement that mostly involves arm and shoulder
movements toward the midline or chest. The fascial expansions of the muscle-tendon
(myotendon) attachment to bone are called aponeuroses (ANS). What is the purpose of
assisted stretching? ANS: to enhance, correct, and maintain flexibility, mobility, postural
alignment, and fitness as a whole. Which movement, between flexion and extension, is more
popular in our society? - ANS-Flexion Biotensegrity - ANS-The tension and compression
elements that describe force vector concepts applied to biology and the human body.
Blocked Tissue Resistance - ANS-As soon as the client lifts their leg, an emotional reason
prevents them from moving. Bound Water - ANS-Water forming in liquid crystalline structured
patterns; Bound water has special molecular properties that enable it to perform many crucial
functions, including providing greater viscosity for the viscoelastic properties of fasciae. The
fascial system's flexibility and elasticity are greatly enhanced by this property. Building on the
balance and coordination of the previous nets that play a larger role in posture and activities of
daily living, the PNs help generate what? - ANS-Quick power, speed, agility, and directional
change in sports and other highly demanding activities
ANS-polluted water in bulk water; Decreased mobility, elasticity, elastic recoil, lymph drainage,
blood circulation, or trigger points may be caused by certain localized conditions of dehydration.
, Clients should be reminded that flexibility training is only one aspect of overall fitness
improvement, and an ________________ approach to fitness will be essential toward attaining
their goals - ANS-Integrated
ANS's Code of Ethics is a set of professionally established guidelines for practitioner behavior.
Collagen - ANS-The molecule is made of three long protein chains (polypeptides) and, after
water, is the second largest component that makes up fascia. It makes up about 30% of the
protein in the human body. Compression: The myofascial network's tension is balanced by a
baseline amount of compression through the skeletal system (ANS). Connective tissues or
fasciae consist of what three elements? - ANS-Cells, fibers, and ground substance
Define Flexibility - ANS-Flexibility is commonly defined as the normal extensibility (ability to
stretch) of all soft tissues (contractile and non-contractile) that allow the complete range of
motion (ROM) of a joint
Define Hypomobile - ANS-Generally tight or stiff
Elastin - ANS-A protein that gives collagen the ability to tolerate stretch and distension; creates
a three-dimensional network around collagen fibers.
ANS-Extreme passive ROM is experienced without any tissue resistance. Experiencing
soreness from the self-care sessions could be related to what? - ANS-Tissue limits could be
exceeded if being aggressive with myofascial rolling and additional stretching
Explain Classical Kinesiology - ANS-The study of the principles of mechanics and anatomy in
relation to human movement
Explain Davis' Law - ANS-Davis' Law explains how mechanical stress (such as being stretched)
affects how soft tissue models or heals. Explain Force Transmission and its relationship to
fascia - ANS-Whether encountering forces generated from within or externally produced, the
myofascial network must be able to receive, dampen, and transmit forces efficiently and
effectively
ANS: Define stretching as the process of elongating soft tissues to increase their extensibility.
Thus, improving extensibility through stretching serves to improve overall flexibility.
Explain the function of the Power Nets - ANS-The Power nets are engaged in more sport-type
movements, such as running, kicking, catching, and throwing rather than maintaining static
postures. Movements that involve opposite arms and legs with forces running on a spiral at a
diagonal through the body are the focus of the Power nets
Explain Wolff's Law - ANS-Wolff's law generally states that bone functionally adapts to
mechanical loading by getting stronger to accommodate repetitive forces
External stimuli as perceived by the five senses are known as exteroception (ANS). Fascia -
ANS-Connective tissue that surrounds muscles and bones.
Fascial Nets - ANS-The concept of the myofascial tensional network that describes the
interconnectedness of specific chains of muscle and fascia located in different parts of the body
as they relate to functional movement patterns.
Fascial Planes - ANS-The continuous nature and connectivity of fascia within the same
anatomical layer in different regions of the body
ANS-Force transmission, elastic recoil, hydration and fluid dynamics, and proprioceptive
training are all important aspects of optimal fascia and muscle mobility and function that are
addressed during fascial stretching. Fascial System - ANS-A three-dimensional continuum of
