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C0MPLETE 2025
NASM Stretching and Flexibility 240
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C0MPLETE
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
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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
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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.
Which side of the curve is considered under excessive compression in a client with scoliosis? - ✔️ Concave
Why is an individualized stretching program more advantageous for a client? - ✔️ Specifically designed programs have better compliance.
Which of the following muscles are included in the Superficial Front Arm Net (SFAN)? - ✔️ Pectoralis major
How can a client ensure that movement is efficient in all planes? - ✔️ They should maintain a variation of movement in all planes.
Which of the following is a common error made by the fitness professional during side-lying latissimus dorsi stretch? - ✔️ Letting the shoulder pinch.
Which term describes the muscular and fascial chains located throughout the body?
✔️ Myofascial nets
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? -
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✔️ 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.
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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
Which of the following should be the next step in a client's stretching program once their goals for optimal mobility have been reached? - ✔️ Self-stretching
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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 the recommended minimum number of reps for each stretch during a recovery and maintenance self-stretching program? - ✔️ 3
Which of the following is the liquid crystalline form of water found throughout connective tissue? - ✔️ Bound water
Which myofascial fibers help to support standing? - ✔️ Longitudinal
How long should the client hold an active stretch? - ✔️ 1 to 2 seconds
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.
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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
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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 issues would be indicated by a gooey, nondescript feel during passive range of motion, often beyond the expected end of ROM? - ✔️ Hypermobility
Which of the following stretching techniques should be used first by a client? - ✔️ Static
What are the components of ground substance? - ✔️ Water and glycosaminoglycans
What does the fitness professional risk if they go beyond their scope of practice? - ✔️ Legal ramifications and client injury
Which of the following can be used with self-stretching to continue improvements in flexibility and range of motion? - ✔️ Self-myofascial techniques
What should be the primary intent of assisted-stretching during a session with a client? -
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✔️ 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
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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.
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Which fascial net dysfunction may cause hip hiking? - ✔️ Lateral net
Which mechanical properties work with the fascial system to mediate forces that the body encounters in life? - ✔️ Tension and compression
Which essential mechanical property of fascia diminishes with insufficient hydration?
✔️ 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
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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
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Which of the following terms describes self-myofascial techniques combined with assisted- and self-stretching techniques? - ✔️ Integrated stretching
Why is motivating a client to complete a stretch session often easier than other forms of exercise? - ✔️ It involves relaxation and breathing
Which of the following lists the objectives of each stretch as completed by the fitness professional? - ✔️ Goal, Client Position, Fitness professional position, ROM, Traction, Stretch
Which of the following is a benefit of applying traction to a client during a session? - ✔️ Helps to create mobility in the tissues of the joint capsule and other connective tissues
Which of the following describes the process of external stimulation that can be detected by the five senses? - ✔️ Exteroception
Which of the following defines fascial nets? - ✔️ The network of interconnected chains of muscle and fascia and their relationship to functional movement patterns.
Which of the following enables the fascial and muscle layers to move smoothly and safely over each other to create optimal mobility? - ✔️ Glide movement
Why is it important to stay within scope of practice as a fitness professional? - ✔️ Going outside of scope of practice could result in legal ramifications.
Which term describes the alignment of each component of the human movement system (HMS) allowing posture to be balanced in correlation to the center of gravity?
✔️ Structural efficiency
Which of the following muscles are present within the back net (BN)? - ✔️ Erector spinae
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What are the five kinetic chain checkpoints? - ✔️ 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
