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NASM Stretching and Flexibility: Questions and Answers, Exams of Metabolic Nutrition

A comprehensive set of questions and answers related to nasm's stretching and flexibility principles. It covers various aspects of stretching, including self-stretching techniques, myofascial release, and assisted stretching. The document also explores the importance of proper breathing techniques, client communication, and the role of the fitness professional in promoting optimal mobility. It is a valuable resource for fitness professionals seeking to enhance their knowledge and skills in stretching and flexibility.

Typology: Exams

2024/2025

Available from 02/26/2025

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NASM Stretching and Flexibility
Questions and Answers Already Passed
How often self-stretching techniques should be performed for the best results? ✔✔Daily
What should be done if a client completes a self-assessment and finds one side that is more
restricted in movement? ✔✔The client should contract the antagonist muscle to inhibit and
lengthen the stretching muscle.
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.
Which system indicates whether or not a client is being honest with the fitness professional about
how they are feeling during a session? ✔✔Interoceptive
Which of the following is a neurophysiological effect of rolling myofascia? ✔✔Improvement of
tissue relaxation.
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NASM Stretching and Flexibility

Questions and Answers Already Passed

How often self-stretching techniques should be performed for the best results? ✔✔Daily

What should be done if a client completes a self-assessment and finds one side that is more restricted in movement? ✔✔The client should contract the antagonist muscle to inhibit and lengthen the stretching muscle.

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.

Which system indicates whether or not a client is being honest with the fitness professional about how they are feeling during a session? ✔✔Interoceptive

Which of the following is a neurophysiological effect of rolling myofascia? ✔✔Improvement of tissue relaxation.

How should the traction during the adductor stretch be completed? ✔✔Through the hip leaning away

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

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? ✔✔Functional efficiency

Which of the following can disrupt the balance of tension and compression which help to optimize and maintain movement? ✔✔Traumatic injury

When is it recommended that a client perform self-myofascial techniques? ✔✔Before stretching

Which of the following is the best way for a fitness professional to build client confidence during a stretching session? ✔✔Consistent practice and feedback with like-minded professionals.

What updated models have been used to create an integrated stretching approach? ✔✔Biodynamic

How does stress reduction effect a client's integrated stretching program outcomes? ✔✔Stress reduction aids in decreasing fascial net tension, which helps to increase flexibility.

Which of the following weekend hobbies would the fitness professional be most likely to find less restrictions in movement and mobility during an initial assessment? ✔✔Dancing

Which fascial net may be shifted when the arms fall forward during the overhead squat? ✔✔Deep back net

What system is responsible for motor control and primary foundational movement in the human movement system (HMS)? ✔✔Central nervous system

Which of the following describes underactive myofascia? ✔✔Chronically elongated tissues with a decreased neural drive, preventing normal movement.

Why is it an excellent idea to check in on a client on the following day after beginning assisted stretching? ✔✔It can make the client feel cared for and that will add to the beneficial experiences from the new stretching program.

What happens to bulk water during chronic inflammation? ✔✔It shifts towards a higher percentage of polluted bulk water zones within the ground substance of fascia.

Which of the following is not a part of this program? ✔✔The "no pain, no gain" philosophy

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.

Which of the following best describes a change in property seen in unhealthy fascia? ✔✔Loss of springiness and elastic recoil

What is the position of the client during the single-leg traction? ✔✔Supine and relaxed with arms at sides.

How may the fitness professional be an allied health participant in improving fascial dysfunction? ✔✔They can impact a client's ability to participate in a comprehensive fitness program.

What is the best description of the term 'stretch awareness'? ✔✔A pleasant and gentle awareness of stretching only.

What is the goal of the lateral net stretch? ✔✔Increasing ROM in lateral lumbopelvic hip region.

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.

Which of the following ways could the fitness professional target the parasympathetic nervous system and encourage the client to relax? ✔✔Slowing down the rate of breathing.

Which of the following can assist a client in getting started with their self-stretching program? ✔✔Pre-planning with the fitness professional.

Which of the following is an aspect of becoming a Stretching and Flexibility Coach that differs from traditional concepts of stretching techniques? ✔✔Performing global assessments, including the assessment of fascial nets.

What self-stretching program utilizes perpetual movement at a moderately fast tempo? ✔✔Preparation

Which type of movements engage the Power nets? ✔✔Kicking

Which of the following structures are found in the Back Net (BN)? ✔✔Cranial fascia, sacrolumbar fascia, sacrotuberous ligament, plantar fascia

Dysfunction in which fascial net causes the back net to compensate by pulling upwards on the back of the body? ✔✔Front net

Which of the following is an advantage of matching your client's breath during fascial stretching sessions? ✔✔It allows the fitness professional to understand the client's responses and develop trust.

Which of the following postural dysfunctions is caused by a shift of the front arm net? ✔✔Thoracic Kyphosis

When impaired, which exercise may uncover a shift in the back net (BN)? ✔✔Stiff legged deadlift

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 describes the term glide? ✔✔The movement that allows fascia and muscle to slide over each other, allowing optimal HMS mobility.

What should the fitness professional obtain from the client before an assisted-stretching session? ✔✔Consent to touch.

Which of the following occupations may cause a compression and shortening of both the SFN and DFN? ✔✔Receptionist at a doctor's office

What receptors within the muscle ensure that adjustments in posture and quick reactions are possible? ✔✔Proprioceptors

Which of the following can cause an impairment in elastic recoil? ✔✔Aging

Which of the following terms could the fitness professional use marketing that they offer stretching techniques? ✔✔Assisted-stretching session

Which of the following cannot be performed by a fitness professional? ✔✔Treat myofascial and musculoskeletal dysfunctions and conditions.

What are the five kinetic chain checkpoints which must be observed to determine proper alignment of the HMS? ✔✔Feet/ankles, knees, LPHC, shoulders, head and neck.

When should a conversation about client expectations occur? ✔✔Before stretching sessions begin.

Which specialized receptors help monitor, regulate, and maintain optimal movement patterns? ✔✔Proprioceptors

How should the fitness professional guide the client in moving from stretch to stretch throughout the self-stretching program? ✔✔Fluidly with wave like motions and in constant motion from stretch to stretch.

Which fascial net may cause a restriction in ROM during a stiff legged deadlift? ✔✔Back net

Which muscle can cause decreased flexibility in the superficial and deep front fascial nets in a client who predominantly sits during the day? ✔✔Hip flexor

How should the traction during the pull for the side-lying latissimus dorsi stretch be completed? ✔✔Through shoulder, leaning back with hips.

Which of the following is not a reason for asking the client if they have been stretched by a professional before? ✔✔The client can describe where the last professional left off with the previous stretching program to save time.

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 must be present in foundational movements before advanced movements can be performed safely? ✔✔Motor control

What tempo should be used during daily stretching when there are restrictions until mobility goals are met? ✔✔Very slow

What is the benefit of having an open dialogue based on productive feedback? ✔✔It builds a deeper connection with the client

Which of the following muscles do not compose the front power net? ✔✔Sternocleidomastoid (upper part)

When impaired, which exercise may uncover a shift in the lateral net (LN)? ✔✔Side bends

What is a common goal of the superficial front, deep front and lateral net stretches? ✔✔To improve the range of motion of the hip flexors.

Which type of exercise would be beneficial for client who works at a desk for 6-8 hours daily, in addition to corrective exercise? ✔✔Active extension

Which of the following would cause visceral motility? ✔✔Cesarean section (C-section) scar

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 is a benefit of a 'power' posture? ✔✔It can increase testosterone and decrease cortisol.

What fascial organ dynamically stabilizes tendons and provide joint proprioception? ✔✔Retinaculum

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.

When does the client perform perpetual movement self-stretching techniques? ✔✔Once they are comfortable with static and active stretching techniques

Which fascial net may cause a restriction in ROM during a lunge with twist? ✔✔Spiral net

If a client is not experiencing the results they want with a self-care program, what should they consider? ✔✔If they are relaxing or holding tension during the session

Utilizing the sponge metaphor, what type of human tissue could be described as a dry, stiff sponge? ✔✔Dehydrated, immobile, inflamed tissue

What is a common goal of the back power and lateral net stretches? ✔✔To improve the range of motion in the latissimus dorsi and lateral abdominal tissues.

Which function of the fascial system supports that ground reaction forces are transmitted through the entire myofascial and skeletal system? ✔✔Force transmission

What state should be fitness professional be in to best help the client? ✔✔Calm and focused

Which fascial net typically makes it difficult to take a deep breath while being stretched? ✔✔Deep front net

Which of the following are benefits of stretching experienced by clients? ✔✔Improvement in stability and balance.

What is the goal of assisted stretching during a dynamic warm-up for fitness training? ✔✔The correct answer is: To increase nervous system activity without pre-exhaustion

What should the fitness professional keep in mind when working with an athlete that appears to be able to stabilize the pelvis and complete core training without issues during a session? ✔✔They could be compensating to accommodate for imbalances.

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.

Which fascial net could be shifted upward with an excessive forward lean during the overhead squat? ✔✔Back net

What types of movement should be used to engage the parasympathetic nervous system? ✔✔Slow and gentle movements

Which fascial net may cause a restriction in ROM during an overhead triceps extension? ✔✔Deep front net

How many repetitions of an active stretch should be completed by the client? ✔✔5 to 10

Which of the following best helps maintain fascial elasticity? ✔✔Stretching

What is the best way to establish trust in any relationship? ✔✔Open communication.

Which of the following receptors causes autogenic inhibition in skeletal muscles as a result of tensed collagen? ✔✔Golgi tendon organs

What is a potential result of being dehydrated? ✔✔Tissues may be less receptive to stretching and unable to glide appropriately.

Why does the fitness professional and client develop a close relationship during stretching sessions? ✔✔Personal hands-on contact