NASM: Stretching and Flexibility
Certification Questions and Answers |
Latest Version | 2025/2026 | Correct &
Verified
What is the main goal of static stretching?
✔✔To lengthen muscles and improve joint range of motion without movement.
Which type of stretching involves holding a stretch at the point of mild discomfort?
✔✔Static stretching.
What is dynamic stretching?
✔✔Controlled movements that take muscles through their full range of motion to prepare for
activity.
Why is flexibility important for injury prevention?
✔✔It reduces muscle tightness and joint stress, decreasing the risk of strains and sprains.
Which stretching technique uses a partner or external force to increase range of motion?
✔✔Partner-assisted or passive stretching.
What is the main difference between active and passive stretching?
1
,✔✔Active stretching uses the individual’s own muscle contractions, while passive stretching
uses an external force.
Which muscle is commonly tight in people with poor posture?
✔✔Hip flexors and pectorals.
Why should static stretching generally be performed after exercise?
✔✔Muscles are warm, which reduces the risk of injury and allows for greater flexibility gains.
What is proprioceptive neuromuscular facilitation (PNF) stretching?
✔✔A technique combining muscle contraction and relaxation to increase flexibility.
How does PNF stretching improve flexibility?
✔✔It stimulates the muscle spindle and Golgi tendon organ to allow deeper stretching.
Which type of stretching is best for preparing muscles for explosive movements?
✔✔Dynamic stretching.
What is the main role of the Golgi tendon organ in stretching?
✔✔To detect tension in the muscle and prevent injury by causing relaxation.
What is ballistic stretching?
2
,✔✔Bouncing movements that force a muscle beyond its normal range of motion.
Why is ballistic stretching generally not recommended for beginners?
✔✔It increases the risk of muscle strains and joint injury.
Which stretching technique is considered safest for older adults?
✔✔Static stretching.
What is the benefit of myofascial release in flexibility training?
✔✔It reduces muscle tightness and improves tissue mobility.
Which joint action occurs during a hamstring stretch?
✔✔Hip flexion with knee extension.
Why should stretching be performed on both sides of the body?
✔✔To maintain muscular balance and symmetry.
How long should a static stretch typically be held for optimal flexibility?
✔✔15–60 seconds.
Which muscle group is commonly tight in runners?
✔✔Hip flexors, hamstrings, and calves.
3
, What is the primary purpose of active isolated stretching?
✔✔To improve flexibility by holding stretches for 2–3 seconds and repeating.
Why should stretching be pain-free?
✔✔Pain indicates tissue damage or overstretching.
Which type of stretching is most effective for increasing long-term flexibility?
✔✔PNF stretching.
Which plane of motion is most targeted during side bends?
✔✔Frontal plane.
Why is warm-up important before stretching?
✔✔Warm muscles are more elastic, reducing injury risk and improving stretch effectiveness.
Which muscle stabilizes the shoulder during chest stretches?
✔✔Serratus anterior and rotator cuff muscles.
What is a common sign of muscle tightness?
✔✔Limited joint range of motion or discomfort during movement.
4
Certification Questions and Answers |
Latest Version | 2025/2026 | Correct &
Verified
What is the main goal of static stretching?
✔✔To lengthen muscles and improve joint range of motion without movement.
Which type of stretching involves holding a stretch at the point of mild discomfort?
✔✔Static stretching.
What is dynamic stretching?
✔✔Controlled movements that take muscles through their full range of motion to prepare for
activity.
Why is flexibility important for injury prevention?
✔✔It reduces muscle tightness and joint stress, decreasing the risk of strains and sprains.
Which stretching technique uses a partner or external force to increase range of motion?
✔✔Partner-assisted or passive stretching.
What is the main difference between active and passive stretching?
1
,✔✔Active stretching uses the individual’s own muscle contractions, while passive stretching
uses an external force.
Which muscle is commonly tight in people with poor posture?
✔✔Hip flexors and pectorals.
Why should static stretching generally be performed after exercise?
✔✔Muscles are warm, which reduces the risk of injury and allows for greater flexibility gains.
What is proprioceptive neuromuscular facilitation (PNF) stretching?
✔✔A technique combining muscle contraction and relaxation to increase flexibility.
How does PNF stretching improve flexibility?
✔✔It stimulates the muscle spindle and Golgi tendon organ to allow deeper stretching.
Which type of stretching is best for preparing muscles for explosive movements?
✔✔Dynamic stretching.
What is the main role of the Golgi tendon organ in stretching?
✔✔To detect tension in the muscle and prevent injury by causing relaxation.
What is ballistic stretching?
2
,✔✔Bouncing movements that force a muscle beyond its normal range of motion.
Why is ballistic stretching generally not recommended for beginners?
✔✔It increases the risk of muscle strains and joint injury.
Which stretching technique is considered safest for older adults?
✔✔Static stretching.
What is the benefit of myofascial release in flexibility training?
✔✔It reduces muscle tightness and improves tissue mobility.
Which joint action occurs during a hamstring stretch?
✔✔Hip flexion with knee extension.
Why should stretching be performed on both sides of the body?
✔✔To maintain muscular balance and symmetry.
How long should a static stretch typically be held for optimal flexibility?
✔✔15–60 seconds.
Which muscle group is commonly tight in runners?
✔✔Hip flexors, hamstrings, and calves.
3
, What is the primary purpose of active isolated stretching?
✔✔To improve flexibility by holding stretches for 2–3 seconds and repeating.
Why should stretching be pain-free?
✔✔Pain indicates tissue damage or overstretching.
Which type of stretching is most effective for increasing long-term flexibility?
✔✔PNF stretching.
Which plane of motion is most targeted during side bends?
✔✔Frontal plane.
Why is warm-up important before stretching?
✔✔Warm muscles are more elastic, reducing injury risk and improving stretch effectiveness.
Which muscle stabilizes the shoulder during chest stretches?
✔✔Serratus anterior and rotator cuff muscles.
What is a common sign of muscle tightness?
✔✔Limited joint range of motion or discomfort during movement.
4
