Chapter 10: Concepts of Flexibility Training

A minimum of three days a week

How frequently should flexibility training be incorporated in a fitness routine to enhance an individual's flexibility?

Static or pre-contraction stretching

In a flexibility training protocol, which of the following should be executed after a training session?

10 to 30 seconds

In most cases, how long should a static stretch be held?

Intensity and time

What are the two most important acute training variables related to flexibility training?

Movement-based active stretching where muscles engage to bring about a stretch

What is dynamic stretching?

Range of motion

What term is defined as the measurement of movement around a specific joint or body part?

Autogenic inhibition

What type of inhibition do myofascial release techniques rely on to decrease the excitability of muscle tissue?

Ballistic stretching

What type of stretching uses bouncing and the momentum of the body or limb to force it beyond a normal range of motion?

Lumbar spine

Which body region should be avoided during myofascial release techniques?

Pre-contraction stretching

Which flexibility technique may be assisted by or utilizes a stretching tool like a towel or stretching strap?

Self-myofascial release (SMR)

Which of the following flexibility techniques may be executed before or after an exercise session?

Reduces muscle soreness

Which of the following is a benefit of static stretching after an exercise session?

Decreased chronic pain

Which of the following is a known benefit of flexibility training?

Improved posture

Which of the following is a known benefit of flexibility training?

A client moving their shoulder through flexion and extension

Which of the following is an example of an active range of motion?

Golgi tendon organ

Which proprioceptive organ is targeted during myofascial release techniques?

Dynamic stretching

Which type of stretching should mirror the movements that will be performed in an upcoming activity?

Passive stretching

Which type of stretching uses an external force to move a joint to the end of a range of motion?