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NASM Stretching and Flexibility 250
Question and Answers 2024 - 2025
How often should self-stretching techniques 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 is a recommendation for performing all stretches in the lower-body program? - ✔️ The client should complete all the stretches on one side before moving to the other side.
Which fascial net may cause a restriction in ROM during a standing lateral deltoid raise? - ✔️ Superficial front arm net
What are important aspects of a clients homework? - ✔️ It should be easy to remember and customized
Which of the following is a common error made by the fitness professional during lateral net stretch? - ✔️ Allowing the hips to rotate
Why is it important to assess a client's breathing when constructing a stretching program? - ✔️ Stretching sessions have more desirable outcomes when breathing techniques are optimized.
Which of the following best describes functional movement? - ✔️ Movement that improves the client's activities of daily living.
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.
✔️ 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.
Why is it important to have structural efficiency and the alignment of each component of the human movement system (HMS)? - ✔️ This enables an individual to maintain their center of gravity over a constantly changing base of support during all functional movements.
What is the sympathetic nervous system known to do? - ✔️ It is used for preparation for activity.
Which of the following topics is it suggested to avoid during an assisted stretching session? - ✔️ Political affiliations
What is a potential hurdle for clients with demanding careers or those that attempt to control every aspect of their lives? - ✔️ Learning to relax
Which of the following emotional characteristics are most important for the fitness professional to have during an assisted-stretching session? - ✔️ Understanding, compassion and empathy
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 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? -
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 is an example of a potential lower body compensation pattern that could result in more proximal faulty positions? - ✔️ A pronated foot-ankle complex, internally rotated knee and hip with anteriorly rotated pelvis
What is one way the SFC can show respect to the client? - ✔️ Exhibiting the upmost privacy and confidentiality.
What frequency should restoration and correction self-stretching be completed? - ✔️ Daily until function mobility goals are met.
Which of the following best describes the human movement system (HMS)? - ✔️ A synergistic complex of myofascial, neuromuscular, and articular components
Which of the following stretching techniques does the client use a tool for support and leverage to assist in increasing range of motion? - ✔️ Stick mobility training
What is the best way to manage client expectations? - ✔️ Setting clear and reasonable goals.
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 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
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.
What biophysical properties does ground substance provide to fascial tissue? - ✔️ Viscosity and plasticity
What is one of the best ways a fitness professional can create a referral network while promoting their business and services offered? - ✔️ Invite the prospect to receive a free assisted stretching session.
What is the position of the client during the standing rhomboids stretch? - ✔️ Standing, feet hip-width apart and bent through the knee.
How can the fitness professional ensure they are up-to-date on all legal changes regarding licensing laws? - ✔️ Consult with an attorney
What concept is described as the collection of parts that work together to create movement patterns? - ✔️ Biomechanical model
Which of the following ways can the fitness professional avoid potentially harmful or hurtful conversations? - ✔️ Taking the time to think before speaking.
When should the client exhale when performing any stretch? - ✔️ On the stretch.
How does the stretch reflex prevent injury? - ✔️ Mechanoreceptors detect quick and powerful changes in tissue length and cause a contraction in the muscle.
How does stress cause a dysfunction in the human movement system (HMS)? - ✔️ The correct answer is: Stress causes an upregulation of the CNS that can negatively impact functional mobility and flexibility.
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 is the first definition of fascia according to the Fascial Research Society? - ✔️ A fascia is a sheath, a sheet, or any other dissectible aggregations of connective tissue that forms beneath the skin to attach, enclose, and separate muscles and other internal organs.
Which of the following best defines professionalism? - ✔️ The actions and behaviors that characterize a person as professional.
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 should the fitness professional do if a client displays symptoms of a medical condition during an assessment? - ✔️ Refer out to the appropriately licensed professional.
✔️ Glide
What is the difference between static stretching technique and active (isolated) stretching techniques? - ✔️ Active stretching uses contractions followed by relaxation.
What types of movement should be used to engage the sympathetic nervous system? - ✔️ Quick and strong movements
Why is myofascial movement restriction common in the Superficial Front Net (SFN)?
✔️ Many people spend the majority of their day in flexion, such as sitting.
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 describes the process of internal stimuli relaying information throughout the body about visceral and metabolic processes? - ✔️ Interoception
Which of the following issues would be indicated by a wiry, guitar string feel or acute block in movement occurring at the beginning of ROM during PROM? - ✔️ Hypomobility
Which of the following are not in the Spiral Net (SN)? - ✔️ Pectoralis major
What is the goal of the double-leg traction? - ✔️ To relax the client and ease tension throughout the whole fascial net
What cell types construct fascial tissue? - ✔️ Fibroblasts, fasciacytes, adipocytes
How can the client create traction during a self-stretching program? - ✔️ Actively lifting to expand the joint involved in the stretch.
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
What postural dysfunction is often present in tandem with the upper crossed syndrome due to SFN postural dysfunction? - ✔️ Lower crossed syndrome
What is the goal of the single-leg traction? -
✔️ To add movement to the hip joint
Why is it important to be prepared for an emotional response during an assisted stretching session? - ✔️ So the fitness professional can explain the limits of scope of practice and offer a referral.
Which of the following helps the fitness professional to address a client who is hypomobile after an assessment? - ✔️ Flexibility and stretching
Where do muscle tears occur most often? - ✔️ White collagenous fibers
Which term describes the push back of tissues felt by the fitness professional when passively moving client during assessment or assisted stretching? - ✔️ Tissue resistance
Which of the following conditions could cause excessive tension in the central nervous system (CNS), leading to a referral to a medical professional? - ✔️ History of stroke
Which cell type enables fascial tissue to glide? - ✔️ Adipocytes
Which of the following describes the first response of resistance to passive range of motion when completing an assessment with a client? - ✔️ Resistance 1
Which of the following is not a result of localized dehydration? - ✔️ Decreased trigger points
Which of the following describes upregulation of the nervous system? - ✔️ The increase in rate of physiological responses or biochemical processes in the body.
Why should the fitness professional take caution and make sure they understand the scope of practice in their location before stretching clients? - ✔️ Most states and countries umbrella the professional-client touch relationship under the massage therapy license.
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 postural dysfunction is caused by a lateral net shift? - ✔️ Unilateral tilting of the pelvis
✔️ Foot & Ankle, Knee, LPHC, thoracic spine & shoulder, and cervical spine (head & neck)
Which of the following are essential to a well-rounded fitness program? - ✔️ Flexibility and stretching
What should be done if a client appears to need help that is out of their professional scope of practice? - ✔️ Have a list of appropriate healthcare providers handy for referral.
Which fascial net provides the most stability during walking? - ✔️ Lateral Net (LN)
What can cause soreness after a stretching session? - ✔️ Being too aggressive or exceeding the limits of the tissue.
When can the fitness professional possibly modify the assisted stretching protocol? - ✔️ A client is experiencing pain, discomfort or poor results.
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 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 fascial system (FS) model? - ✔️ An expansion of the idea that a complaint is affected by dysfunction in remote musculoskeletal regions and connective tissues.
What defines the scope of practice for allied-health professionals as opposed to fitness professionals? - ✔️ State licensure
Which of the following physical manifestations may be observed in a client due to DFN? - ✔️ The client cannot inhale deeply.
Which type of force helps the body adapt and respond to the multiple, varied forces generated by the human movement system (HMS)? - ✔️ Tension
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 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 muscles are within the spiral net (SN)? - ✔️ Fibularis longus
Which of the following describes the type of resistance that stops motion of the muscle as soon as a stretch begins? - ✔️ Blocked
Why would there be a need for the fitness professional to step away from the client during a session due to clothing? - ✔️ This may be necessary so they can adjust their clothing.
How should the fitness professional respond when a client begins sharing their feelings? - ✔️ Kindly listening and being supportive.
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 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 of the following factors are improved with the use of the fascial system (FS) model? - ✔️ The correct answer is: Assessments and programs bodywork, physical therapy, regenerative medicine, fitness, and stretch therapy.
What is the focus of the lower-body self-stretching program? - ✔️ The correct answer is: Improvement of mobility in the lower body as the foundation for movement.
What structures may provide the least amount of stored and released kinetic energy for an activity such as running? - ✔️ Bones
Which of the following may be true regarding stretching for a client? - ✔️ It can be a precursor into other types of fitness programs.
If a client had a previous experience with assisted stretching, what additional question could be beneficial to ask? - ✔️ What they did and did not like about it.
✔️ Neurophysiological and somatovisceral
What is a primary goal of the superficial back arm net stretch? - ✔️ Improve range of motion in the rhomboids.
Which of the following is a common error made by the fitness professional during double-leg traction? - ✔️ Dropping into a squat
What tempo should be used during pre-training stretching? - ✔️ Moderately fast
Which system within the body is addressed with integrated stretching? - ✔️ The connective tissue system
Which of the following are common physical indications of a post-stretching session healing crisis? - ✔️ Shaking, cold or warm, uncomfortable
What should be the goal of the client during a self-stretching program? - ✔️ To come to the feeling of stretch awareness with no pain
What is the position of the client during the side-lying latissimus dorsi stretch? - ✔️ Side-lying with legs stacked and arm in shoulder flexion.
Which of the following discomforts may be eased with stretching? - ✔️ Mental stress, tension, and poor sleep quality
What topics should not be discussed with clients in order to maintain an intellectual boundary? - ✔️ Anything agitating or controversial.
Which of the following best defines mobility? - ✔️ Joint motion
Which of the following nets could cause a restriction in shoulder flexion? - ✔️ Superficial Front Arm
What is a primary reason to avoid pain? - ✔️ To avoid the chance of injury.
What tissue compartmentalizes each level of the muscular system so that movement can occur within the human body? - ✔️ Myofascia
