NASM Stretching and Flexibility
Exam Questions and Answer
Latest Update Graded A+
(Verified)
1. How often should self-stretching techniques be performed for the best
results?
A) Twice a week
B) Daily
C) Weekly
D) Only before exercise
Answer: B) Daily
Explanation: Self-stretching performed daily helps maintain or
improve flexibility, reduces muscle tightness, and promotes joint
health. Consistent practice is more effective than occasional
stretching. Daily sessions can be brief but are most beneficial when
performed regularly.
2. What should be done if a client completes a self-assessment and finds
one side that is more restricted in movement?
A) Ignore the restriction
B) Stretch both sides equally
C) The client should contract the antagonist muscle to inhibit and
lengthen the stretching muscle
D) Focus only on the restricted side
Answer: C) The client should contract the antagonist muscle to inhibit
and lengthen the stretching muscle
Explanation: Using reciprocal inhibition helps the restricted muscle
relax, allowing for a more effective stretch. This method uses
neurological reflexes to enhance flexibility. It is important for
asymmetrical assessments.
3. What should the fitness professional do to cause reciprocal inhibition in
a client that is pushing back during a stretch?
A) Apply more force to stretch the muscle
B) Have the client contract the antagonist muscle
C) Ignore the client’s feedback
D) Use static stretching only
Answer: B) Have the client contract the antagonist muscle
Explanation: Reciprocal inhibition occurs when the antagonist muscle
contracts, causing the target muscle to relax. This is a safe and
effective way to improve flexibility while preventing injury. Proper cues
and timing are essential for success.
,4. Which system indicates whether or not a client is being honest with the
fitness professional about how they are feeling during a session?
A) Exteroceptive
B) Interoceptive
C) Vestibular
D) Proprioceptive
Answer: B) Interoceptive
Explanation: The interoceptive system helps the body monitor
internal states, including sensations of discomfort or effort.
Understanding a client’s internal cues ensures safe and effective
stretching. It can guide exercise intensity and stretching choices.
5. Which of the following is a neurophysiological effect of rolling
myofascia?
A) Decreased range of motion
B) Improved tissue relaxation
C) Increased muscle rigidity
D) Muscle hypertrophy
Answer: B) Improved tissue relaxation
Explanation: Foam rolling stimulates the nervous system and soft
tissue, promoting relaxation. This can temporarily increase flexibility
and reduce muscular tension. It is often used prior to stretching for
better results.
6. How should the traction during the adductor stretch be completed?
A) By leaning forward
B) By leaning back
C) Through the hip leaning away
D) Using only the upper body
Answer: C) Through the hip leaning away
Explanation: Leaning the hip away from the midline helps isolate the
adductor muscles. Proper form maximizes the stretch while minimizing
compensations from other muscle groups. Controlled breathing
enhances the effect.
7. Which of the following terms defines the concept that a client's primary
complaint is affected by dysfunction in remote musculoskeletal
regions?
A) Myofascial release
B) Functional efficiency
C) Regional interdependence model
D) Reciprocal inhibition
Answer: C) Regional interdependence model
Explanation: This model highlights how dysfunction in one area of the
body can cause or contribute to pain in another. Assessing the body as
a whole ensures comprehensive treatment and injury prevention. It is a
cornerstone of corrective exercise strategies.
8. Which of the following terms defines the neuromuscular system's
capacity to activate muscle synergies at the correct time with
, appropriate force to complete functional tasks with the least amount of
stress and energy to the HMS?
A) Functional efficiency
B) Regional interdependence
C) Reciprocal inhibition
D) Stabilization
Answer: A) Functional efficiency
Explanation: Functional efficiency ensures that muscles work in
coordination to perform movements safely and effectively. Poor
functional efficiency can lead to compensations and injury.
Assessments and corrective exercises improve this efficiency.
9. Which of the following can disrupt the balance of tension and
compression which help to optimize and maintain movement?
A) Adequate warm-up
B) Traumatic injury
C) Regular stretching
D) Proper hydration
Answer: B) Traumatic injury
Explanation: Trauma can alter tissue length, joint mobility, and
muscular balance. This disruption can impair movement efficiency and
increase injury risk. Corrective strategies are needed to restore
balance.
10. When is it recommended that a client perform self-myofascial
techniques?
A) After stretching only
B) Before stretching
C) Only during workouts
D) Once per week
Answer: B) Before stretching
Explanation: Self-myofascial release helps loosen fascia and muscle
tissue, preparing it for stretching. This increases range of motion and
reduces injury risk. Rolling before stretching also improves blood flow
and neuromuscular activation.
11. Which of the following is the best way for a fitness professional
to build client confidence during a stretching session?
A) Critique every movement
B) Consistent practice and feedback with like-minded professionals
C) Increase intensity quickly
D) Focus only on flexibility
Answer: B) Consistent practice and feedback with like-minded
professionals
Explanation: Confidence grows when clients understand proper
technique and feel supported. Consistent positive feedback reinforces
correct movements. Collaboration helps clients adhere to stretching
programs.
Exam Questions and Answer
Latest Update Graded A+
(Verified)
1. How often should self-stretching techniques be performed for the best
results?
A) Twice a week
B) Daily
C) Weekly
D) Only before exercise
Answer: B) Daily
Explanation: Self-stretching performed daily helps maintain or
improve flexibility, reduces muscle tightness, and promotes joint
health. Consistent practice is more effective than occasional
stretching. Daily sessions can be brief but are most beneficial when
performed regularly.
2. What should be done if a client completes a self-assessment and finds
one side that is more restricted in movement?
A) Ignore the restriction
B) Stretch both sides equally
C) The client should contract the antagonist muscle to inhibit and
lengthen the stretching muscle
D) Focus only on the restricted side
Answer: C) The client should contract the antagonist muscle to inhibit
and lengthen the stretching muscle
Explanation: Using reciprocal inhibition helps the restricted muscle
relax, allowing for a more effective stretch. This method uses
neurological reflexes to enhance flexibility. It is important for
asymmetrical assessments.
3. What should the fitness professional do to cause reciprocal inhibition in
a client that is pushing back during a stretch?
A) Apply more force to stretch the muscle
B) Have the client contract the antagonist muscle
C) Ignore the client’s feedback
D) Use static stretching only
Answer: B) Have the client contract the antagonist muscle
Explanation: Reciprocal inhibition occurs when the antagonist muscle
contracts, causing the target muscle to relax. This is a safe and
effective way to improve flexibility while preventing injury. Proper cues
and timing are essential for success.
,4. Which system indicates whether or not a client is being honest with the
fitness professional about how they are feeling during a session?
A) Exteroceptive
B) Interoceptive
C) Vestibular
D) Proprioceptive
Answer: B) Interoceptive
Explanation: The interoceptive system helps the body monitor
internal states, including sensations of discomfort or effort.
Understanding a client’s internal cues ensures safe and effective
stretching. It can guide exercise intensity and stretching choices.
5. Which of the following is a neurophysiological effect of rolling
myofascia?
A) Decreased range of motion
B) Improved tissue relaxation
C) Increased muscle rigidity
D) Muscle hypertrophy
Answer: B) Improved tissue relaxation
Explanation: Foam rolling stimulates the nervous system and soft
tissue, promoting relaxation. This can temporarily increase flexibility
and reduce muscular tension. It is often used prior to stretching for
better results.
6. How should the traction during the adductor stretch be completed?
A) By leaning forward
B) By leaning back
C) Through the hip leaning away
D) Using only the upper body
Answer: C) Through the hip leaning away
Explanation: Leaning the hip away from the midline helps isolate the
adductor muscles. Proper form maximizes the stretch while minimizing
compensations from other muscle groups. Controlled breathing
enhances the effect.
7. Which of the following terms defines the concept that a client's primary
complaint is affected by dysfunction in remote musculoskeletal
regions?
A) Myofascial release
B) Functional efficiency
C) Regional interdependence model
D) Reciprocal inhibition
Answer: C) Regional interdependence model
Explanation: This model highlights how dysfunction in one area of the
body can cause or contribute to pain in another. Assessing the body as
a whole ensures comprehensive treatment and injury prevention. It is a
cornerstone of corrective exercise strategies.
8. Which of the following terms defines the neuromuscular system's
capacity to activate muscle synergies at the correct time with
, appropriate force to complete functional tasks with the least amount of
stress and energy to the HMS?
A) Functional efficiency
B) Regional interdependence
C) Reciprocal inhibition
D) Stabilization
Answer: A) Functional efficiency
Explanation: Functional efficiency ensures that muscles work in
coordination to perform movements safely and effectively. Poor
functional efficiency can lead to compensations and injury.
Assessments and corrective exercises improve this efficiency.
9. Which of the following can disrupt the balance of tension and
compression which help to optimize and maintain movement?
A) Adequate warm-up
B) Traumatic injury
C) Regular stretching
D) Proper hydration
Answer: B) Traumatic injury
Explanation: Trauma can alter tissue length, joint mobility, and
muscular balance. This disruption can impair movement efficiency and
increase injury risk. Corrective strategies are needed to restore
balance.
10. When is it recommended that a client perform self-myofascial
techniques?
A) After stretching only
B) Before stretching
C) Only during workouts
D) Once per week
Answer: B) Before stretching
Explanation: Self-myofascial release helps loosen fascia and muscle
tissue, preparing it for stretching. This increases range of motion and
reduces injury risk. Rolling before stretching also improves blood flow
and neuromuscular activation.
11. Which of the following is the best way for a fitness professional
to build client confidence during a stretching session?
A) Critique every movement
B) Consistent practice and feedback with like-minded professionals
C) Increase intensity quickly
D) Focus only on flexibility
Answer: B) Consistent practice and feedback with like-minded
professionals
Explanation: Confidence grows when clients understand proper
technique and feel supported. Consistent positive feedback reinforces
correct movements. Collaboration helps clients adhere to stretching
programs.
