The NASM National Academy of Sports Medicine Certified Personal Trainer Exam Study Guide: Proven Methods for Successfully Passing the NASM Exam With Confidence by Rush Jason & Media Group Scientia

Author:Rush, Jason & Media Group, Scientia
Language: eng
Format: epub
Publisher: Scientia Media Group
Published: 2021-07-09T00:00:00+00:00

Active-isolated stretching refers to using agonists and synergists to dynamically move joints into a range of motions. This boosts motor neuron excitability, which then creates reciprocal inhibition of the muscles that are stretched. Active supine biceps femoris stretch is a great example of this process. The quads extend the knee, enhancing the stretch twofold. First, the increased length of biceps femoris and the contraction of the quadriceps leads to reciprocal inhibition of the entire hamstring complex. As a result, it can then elongate.

These stretches are suggested for use during pre activity warm ups, so long as there are no postural distortions. 5-10 reps of the stretches are performed for 1-2 seconds each.

Performing Dynamic Stretching

Dynamic stretching refers to the force production and momentum used to move a joint through the entire normal range of motion. This relies on the concept of reciprocal inhibition in order to boost soft tissue extensibility. It could be one set of 10 reps using dynamic stretches, such as using hip swings or medicine ball rotations or walking lunges.

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