NASM Flexibility Training Exercises with 100% correct answers.

This is used in each area of the flexibility continuum SMR 10-15 reps of each exercise Dynamic Stretching Active flexibility Active-isolated Stretching Hold each stretch for 1-2 seconds for 5-10 reps Active-isolated Stretching Utilizes reciprocal inhibition with a 1-2 second hold Active-isolated Stretching Roll the entire length of a muscle until a tender spot is found SMR Multiplanar lunges Dynamic Stretching Used to correct existing muscle imbalances and lengthen overactive musculature Static Stretching Corrective flexibility Static Stretching Full range of motion Dynamic Stretching Use after SMR and static stretching when distortions are present Active-isolated Stretching Uses foam rollers and balls SMR Breaks up adhesions in muscle SMR Functional flexibility Dynamic Stretching Active supine biceps femoris stretch Active-isolated Stretching Apply gentle pressuer for 30 seconds SMR Use with SMR for all cool-downs Static Stretching Hold pressure on tender spot for at least 30 seconds SMR Uses agonists and synergists to move a joint into a range of motion Active-isolated Stretching