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NASM Stretching and Flexibility Coach
Questions and Answers 100% Pass
Which of the following terms describes self-myofascial techniques combined with assisted- and self-stretching techniques? ✔✔Integrated stretching
What happens when a mechanical load is released? ✔✔An influx of fresh fluids enters to flush out metabolic waste, rehydrate, and bring fresh nutrients to the area.
What updated models have been used to create an integrated stretching approach? ✔✔Biodynamic
Which of the following defines the somatovisceral system? ✔✔A part of the sensory system that responds to changes in internal body systems and organs.
Which of the following are benefits of stretching experienced by clients? ✔✔Improvement in stability and balance.
Which of the following is the liquid crystalline form of water found throughout connective tissue? ✔✔Bound water
Which of the following explains why there are many varying types of manual and movement therapies to address fascial dysfunctions? ✔✔Fascia is vulnerable to many types of dysfunction because it is widespread and has an integrative function.
Which of the following is the second definition of fascia according to the Fascial Research Society? ✔✔A three-dimensional continuum of soft, collagen-containing, loose, and dense fibrous connective tissues that permeate the body.
Which of the following may be included in an individualized integrated stretching program? ✔✔Self-myofascial techniques, specific corrective stretches, dynamic stretches for warm-ups and recovery stretches for cool downs.
Which of the following terms defines the concept that a client's primary complaint is affected by dysfunction in remote musculoskeletal regions? ✔✔Regional interdependence model
How does the Fascial System (FS) model add to functional efficiency within the human movement system (HMS)? ✔✔It intertwines the nervous system and muscular system, creating a mechanically sensitive and responsive communication network.
Which of the following is recommended that the fitness professional do in addition to gaining consent from a client? ✔✔Formally documenting all sessions in writing.
Which of the following topics is it suggested to avoid during an assisted stretching session? ✔✔Political affiliations
Who should receive a detailed description of assisted-stretching before performing stretching sessions on clients? ✔✔The organization manager or facility director.
Which of the following best defines scope of practice? ✔✔The boundaries within which a professional is legally, professionally and ethically bound in order to practice their profession.
Which of the following actions should be taken when beginning a new client-professional relationship? ✔✔Clarifying and maintaining all professional boundaries.
Which of the following are common physical indications of a post-stretching session healing crisis? ✔✔Shaking, cold or warm, uncomfortable
What should the fitness professional do before each stretching session in order to best support their client throughout the session? ✔✔Choose an act of self-care to help reset their mood and intention.
Which of the following terms defines organizationally established professional guidelines for practitioner behavior? ✔✔Code of Ethics
Which of the following emotional characteristics are most important for the fitness professional to have during an assisted-stretching session? ✔✔Understanding, compassion and empathy
What should be the primary focus of the fitness professional during each assisted stretching session? ✔✔Client centric
Which of the following cannot be performed by a fitness professional? ✔✔Treat myofascial and musculoskeletal dysfunctions and conditions.
Which of the following discomforts may be eased with stretching? ✔✔Mental stress, tension, and poor sleep quality
Which of the following describes underactive myofascia? ✔✔Chronically elongated tissues with a decreased neural drive, preventing normal movement.
Which of the following best defines mobility? ✔✔Joint motion
In which situation would it be most appropriate to refer a client to a practitioner with more expertise? ✔✔The client does not continue to improve after making good initial progress.
Which of the following defines biotensegrity? ✔✔The relationship between tension and compression elements that describe force vector concepts applied to biology and the human body.
What type of fascia encases all bones in the body? ✔✔Periosteum
Which system indicates whether or not a client is being honest with the fitness professional about how they are feeling during a session? ✔✔Interoceptive
What is the goal of assisted stretching during a dynamic warm-up for fitness training? ✔✔To increase nervous system activity without pre-exhaustion
Which of the following is decreased as a result of excessive tension within the muscular and fascial systems? ✔✔Range of motion
Which of the following helps the fitness professional to address a client who is hypomobile after an assessment? ✔✔Flexibility and stretching
Which essential mechanical property of fascia diminishes with insufficient hydration? ✔✔Glide
Where do muscle tears occur most often? ✔✔White collagenous fibers
Which myofascial fibers help to support standing? ✔✔Longitudinal
Which term defines the baseline force on the fascial network that allows it to accommodate, adapt and respond to varied forces generated by the human movement system (HMS)? ✔✔Tension
Which of the following muscles are included in the Superficial Front Arm Net (SFAN)? ✔✔Pectoralis major
Which fascial net provides the most stability during walking? ✔✔Lateral Net (LN)
Which side of the curve is considered under excessive compression in a client with scoliosis? ✔✔Concave
Which of the following is not a result of localized dehydration? ✔✔Decreased trigger points
What are important aspects of a client's homework? ✔✔It should be easy to remember and customized
Why is motivating a client to complete a stretch session often easier than other forms of exercise? ✔✔It involves relaxation and breathing
What is the best way to establish trust in any relationship? ✔✔Open communication.
What is a primary reason to avoid pain? ✔✔To avoid the chance of injury.
What are the two things that are the most important to develop for a solid relationship between the fitness professional and the client? ✔✔Trust and open communication.
What type of clothing is best suited for an assisted stretching session? ✔✔Workout clothes that have a tighter fit and have a stretch to the material.
What is a potential result of being dehydrated? ✔✔Tissues may be less receptive to stretching and unable to glide appropriately.
What emotional state should the fitness professional be in order to best help the client? ✔✔Calm and focused
Which of the following statements best describes the Golden Rule? ✔✔To never cause pain to the client or to the fitness professional during the session for any reason.
Which fascial net may be shifted when the arms fall forward during the overhead squat? ✔✔Deep back net
Which fascial net may cause a restriction in ROM during a stiff legged deadlift? ✔✔Back net
When impaired, which exercise may uncover a shift in the lateral net (LN)? ✔✔Side bends
Which of the following fascial net dysfunctions may be found by a shift in the spiral net (SN)? ✔✔Right rotation of the trunk
Which of the following muscles are present within the back net (BN)? ✔✔Erector spinae
Which of the following is true about postural misalignments when considering the influence of fascial net planes? ✔✔Postural dysfunctions can be related to the shifting of fascial nets.
Which fascial net may cause a restriction in ROM during a lunge with twist? ✔✔Spiral net
Which fascial net dysfunction may cause hip hiking? ✔✔Lateral net
Which fascial net may cause a restriction in ROM during a standing lateral deltoid raise? ✔✔Superficial front arm net
Which of the following is a benefit of a 'power' posture? ✔✔It can increase testosterone and decrease cortisol.
Which postural dysfunction is caused by a lateral net shift? ✔✔Unilateral tilting of the pelvis
Which of the following muscles do not compose the front power net? ✔✔Sternocleidomastoid (upper part)
What postural dysfunction is often present in tandem with the upper crossed syndrome due to SFN postural dysfunction? ✔✔Lower crossed syndrome
Which of the following documents is used to screen for precautions and contraindications of stretching before beginning an integrated stretching and training program? ✔✔PAR-Q+ Questionnaire
Which of the following describes the perpetual movements used to assist the fitness professional in stretching their clients? ✔✔Gentle, graceful, "wave" movements that are ever-changing during the session.
Which of the following is a common error made by the fitness professional during double-leg traction? ✔✔Dropping into a squat
What is the position of the client during the side-lying pectorals stretch? ✔✔Lying on side, arm reaching up overhead.
What is the position of the client during the standing rhomboids stretch? ✔✔Standing, feet hip- width apart and bent through the knee.
How should the traction during the pull for the side-lying latissimus dorsi stretch be completed? ✔✔Through shoulder, leaning back with hips.
What should the fitness professional do to cause reciprocal inhibition in a client that is pushing back during a stretch? ✔✔The client should contract the antagonist muscle to inhibit and lengthen the stretching muscle.
What is the goal of the double leg traction? ✔✔To relax the client and ease tension throughout the whole fascial net
Which of the following describes the fitness professional's hand placement on the client when completing the double leg traction? ✔✔Both heels in the palms of the hands with fingers gently wrapped around heels.
Which of the following describes the fitness professional's hand placement on the client when completing the glute stretch? ✔✔Inside hand on outside of knee and outside hand on lateral aspect of the ankle.
What is the focus of the lower-body self-stretching program? ✔✔Improvement of mobility in the lower body as the foundation for movement.
Which of the following areas can help make exercises more effective once mobility in that area has been balanced? ✔✔Core
Why should a client be careful not to hold their breath during a stretch? ✔✔It can activate the stretch reflex.
What self-stretching program utilizes perpetual movement at a moderately fast tempo? ✔✔Preparation
When is it recommended that a client perform self-myofascial techniques? ✔✔Before stretching
Which of the following can be used with self-stretching to continue improvements in flexibility and range of motion? ✔✔Self-myofascial techniques
What is the difference between static stretching technique and active (isolated) stretching techniques? ✔✔Active stretching uses contractions followed by relaxation.
Which of the following is a neurophysiological effect of rolling myofascia? ✔✔Improvement of tissue relaxation.
What general combination of fitness activities will help most people achieve their mobility goals in a reasonable time frame? ✔✔Being mindful of posture and using integrated stretching
Progressive weight training will often have this common effect on fascia resulting in decreased ROM and mobility. ✔✔Stiffening
Which one of these activities can improve client compliance in the outcome of their assisted stretching sessions? ✔✔Consistent self-stretching
What technique is generally used first when addressing global postural alignment? ✔✔Double- and single-leg traction
Which one of these activities would have a quicker and more efficient effect at recovering tissue that has stiffened? ✔✔Assisted stretching
Why might some prospective clients be resistant to receiving an assisted stretching session? ✔✔They may have had a previous negative experience.
