ACE Health Coach Certification Practice Test

What flexibility technique aims to increase range of motion through repeated contractions and stretches?

1. Static stretching

2. Myofascial release

3. Active isolated stretching

4. Proprioceptive neuromuscular facilitation

The correct answer is: Active isolated stretching

The technique designed to increase range of motion through repeated contractions and stretches is active isolated stretching. This approach focuses on holding a stretch for a brief period, typically two seconds, while using a muscle contraction to facilitate the stretch. By contracting the muscle opposite to the one being stretched, this method promotes blood flow, enhances muscle elasticity, and encourages the nervous system to allow for greater flexibility. Active isolated stretching is particularly effective because it engages the muscles actively, which can help in developing better control and coordination alongside flexibility. This technique is often utilized by athletes and individuals seeking to improve their performance or recover from injuries, as it helps to safely increase mobility without overstretching. Other flexibility techniques, while beneficial, operate under different principles. Static stretching involves holding a stretch for an extended period without movement, myofascial release focuses on relieving muscle tightness and restoring movement by applying pressure to specific body areas, and proprioceptive neuromuscular facilitation (PNF) typically combines stretching and contracting of the targeted muscle group but often requires a partner or therapist, making it less suitable for individual use compared to active isolated stretching.