AFAA Personal Trainer Certification Practice Exam

Which type of stretching is characterized by a low-intensity, long-duration approach?

1. Dynamic stretching

2. Static stretching

3. Ballistic stretching

4. Proprioceptive neuromuscular facilitation (PNF)

The correct answer is: Static stretching

Static stretching is characterized by a low-intensity, long-duration approach, making it particularly effective for improving flexibility. This form of stretching involves holding a muscle in a lengthened position for an extended period, typically ranging from 15 to 60 seconds or more. It promotes muscle and tendon elongation, allowing tissues to relax and adapt to the stretch over time. This method encourages a calming response in the muscles, making it beneficial for relaxation and recovery after workouts or as part of a cool-down routine. In contrast, dynamic stretching involves moving parts of the body through a full range of motion in a controlled manner and is often used as part of a warm-up routine. Ballistic stretching incorporates bouncing movements to push the body beyond its normal range of motion, which can sometimes lead to injury. Proprioceptive neuromuscular facilitation (PNF) stretches typically involve both stretching and contracting the muscle group being targeted and often require a partner, making it more complex and not typically classified as a low-intensity method. Thus, static stretching stands out for its prolonged, gentle approach to flexibility training.