Chapter 7 – Flexibility Training Concepts

Compare to Figure 7.10 and Table 7.2 – Integrated Flexibility Continuum and Examples of Stretching

As a personal fitness trainer you must understand the different types of flexibility training. In the OPT model there are three different types of flexibility training.

Corrective Flexibility: this type of training is used to increase the joints range of motion, correct joint motion and help improve any muscle imbalances and posture. Hold the stretch for 20-30 seconds.

Static Stretching and Self-myofascial release promote this type of flexibility training.

Active Flexibility: this type of training is to prepare muscles for use during exercise. It not only stretches the muscles and tissues but it prepares the muscle by actively warming them up. Take the joint to the end range of motion and hold for 2 seconds; repeat 5 or so times.

Active-Isolated stretching and self-myofascial release promote this type of flexibility training.

Functional Flexibility: this type of training is commonly used in the power level of the OPT model. It has a high demand on the neuromuscular and soft tissue extensibility. Move the joint through a full rand of motion while performing dynamic exercises like a lunge to side bend.

Self-myofascial release and dynamic stretching promote this type of flexibility training.


Compare to Table 7.3 – Static Stretching Summary

Holding a static stretch for 30 seconds helps to relax the mechanoreceptors of the nervous system via autogenic inhibition, which xenical diet pills allows for further ranges of motion to be achieved, acutely and chronically. Using this type of stretching to lengthen tight muscles can help to reduce and prevent postural deviations. The muscle spindle is turned off by stretching this way.


Compare to Table 7.4 – Active Isolated Stretching Summary

Holding a Active Isolated stretch for 1 to 2 seconds more than five times repetitively uses reciprocal inhibition to lengthen and prepare the muscles for activity in the short term. You can stretch all muscles in this manner, especially the overactive or tight muscles.


Compare to Table 7.5 – Dynamic Stretching Summary

Moving the body through a full range of motion during Dynamic Stretching uses reciprocal inhibition to increase the achievable ROM of the joint. Note the examples of this type of stretching and use it before performing a power level workout.


Mechanoreceptors: The Golgi Tendon Organ and the Muscle spindles are the most important mechanoreceptors to know. GTO responds to muscular tension while the Muscle Spindle responds to the length of a muscle. Think of the Muscle Spindle as what delivers the stretching sensation to your brain.


Compare to Table 7.6 – Muscle Imbalances

Lots of questions come from this chart on the exam. Memorizing it can be tough. Check out Fitness Mentors Study Guide for the NASM CPT Exam for more insight and how to dominate these questions.