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NASM stretching and flexibility Coach Study Guide, Exams of Health sciences

Chamberlain College of NursingHealth sciences

1. NASM stretching exam preparation tips 2. Flexibility coach certification exam study guide 3. NASM flexibility specialist exam practice questions 4. Passing the NASM stretching and flexibility exam 5. NASM exam requirements for stretching coaches 6. Best resources for NASM flexibility exam preparation 7. NASM stretching exam difficulty level 8. How to become a certified NASM flexibility coach 9. NASM exam cost for stretching and flexibility specialists 10. NASM stretching exam format and structure 11. Time management tips for NASM flexibility exam 12. NASM stretching exam retake policy 13. Common mistakes to avoid on NASM flexibility exam 14. NASM exam study schedule for stretching coaches 15. NASM flexibility exam pass rate statistics 16. Online courses for NASM stretching exam preparation 17. NASM exam sample questions for flexibility coaches 18. NASM stretching exam recertification process 19. NASM flexibility exam scoring system explained

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2024/2025

Available from 07/07/2025

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NASM stretching and flexibility Coach Study Guide
Questions and Answers
1. What components make up the Human Movement System (HMS)
ANS Myofas-
cial (Muscle and Connective tissue),Neuromuscular (nerves and muscle), Articular
(bone, cartilage,ligaments)
2. What is the Fascial systmem (FS)
ANS A three-dimensional continuum of soft, collagen-containing, loose, and
dense fibrous connective tissues that permeate the body providing functional
structure and environment. The fascial system interpen- etrates and surrounds all
organs, muscles, bones, and nerve fibers, endowing the body with a functional
structure
3. What are the 5 kinetic chain checkpoints
ANS Feet and ankles, knees, LPHC, shoulders and thoracic spine, and head
and cervical spine
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NASM stretching and flexibility Coach Study Guide

Questions and Answers

  1. What components make up the Human Movement System (HMS) ANS Myofas- cial (Muscle and Connective tissue),Neuromuscular (nerves and muscle), Articular (bone, cartilage,ligaments)
  2. What is the Fascial systmem (FS) ANS A three-dimensional continuum of soft, collagen-containing, loose, and dense fibrous connective tissues that permeate the body providing functional structure and environment. The fascial system interpen- etrates and surrounds all organs, muscles, bones, and nerve fibers, endowing the body with a functional structure
  3. What are the 5 kinetic chain checkpoints ANS Feet and ankles, knees, LPHC, shoulders and thoracic spine, and head and cervical spine

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  1. Structural Efficiency : alignment of the musculoskeletal system (Each compo- nent of the (HMS) that allows center of gravity to be maintained over a constanstly changing base of support during functional movement.
  2. Myofascial : pertaining to muscle tissue and fascia (connective tissue)
  3. How does the Fascial System contribute to Functional Efficiency ANS The FS model contributes to functional efficiency by integrating with the entire nervous system and the muscular system, thereby providing a mechanically sensitive and responsive communication network that is separate from yet synergistic with the nervous system.
  4. Define Fascia : a sheath, a sheet, or any other dissectible aggregations of con- nective tissue that forms beneath the skin to attach, enclose, and separate muscles and other internal organs
  5. Define Fascial System

4 / or other health conditions.

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  1. Name one important thing you should do before a stretching session with a Client .: Before each stretch session, the fitness professional should take a moment to notice their mood. If needed, the professional should choose an act of self-care to support themselves through a challenging moment. A deep breath, a simple stretch, a short walk, or a moment in the sun can help to reset the mood and prepare the professional to support their client.
  2. NASM Healing crisis : Shaking, cold or warm, uncomfortable, feel emotions, laugh, cry, or get angry as well
  3. Why should the fitness professional take caution and make sure they understand the scope of practice in their location before stretching clients ANS - Most states and countries umbrella the professional-client touch relationship under the massage therapy license.
  4. What other body systems may be simultaneously involved if a client has a history of chronic dysfunction according to the Regional Interdependence (RI) model

7 / describes the relationships between tension and compression elements

  1. Tissue resistance : he amount of force the fitness professional manually feels when passively moving the client's body, region, or limb during ROM assessment and assisted stretching.
  2. Listed most resistive to least resistive tissue: Blocked, Hard, Firm, Soft, Empty
  3. Stretch Tolerance: An individual's increased ability to withstand stretching forces from repeated bouts of flexibility training.
  4. Dynamic oscillatory stretching (DOS):
  5. Stretch intolerance: An individual's decreased ability to withstand stretching forces due to injury or disease.

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  1. Fascial nets: The concept of the myofascial tensional network that describes the interconnectedness of specific chains of muscle and fascia located in different parts of the body as they relate to functional movement patterns.
  2. Endomysium: Connective tissue surrounding a muscle fiber
  3. Perimysium: The connective tissue that surrounds fascicles.
  4. Upper Crossed Syndrome: Lengthened Muscles: 1. Deep cervical flexors
  5. Serratus anterior
  6. Rhomboids
  7. Mid- trapezius
  8. Lower trapezius
  9. Teres minor
  10. Infraspinatus
  11. Upper Crossed Syndrome: Short Muscles: Theses muscles has loss their elasticity and are tight; Upper Trapezius, Levator Scapulae, Sternocleidomastoid, Scalenes, Latissimus Dorsi.
  12. aponeuroses (tendons): fascial expansions located at the end of muscles; attach the muscle to other structures
  13. retinaculum: Functionally complex fascial organ that dynamically stabilizes tendons it wraps around while simultaneously providing joint proprioception, e.g., ankles or wrists.
  14. peristuem: Fascia that covers and wraps all bones.
  15. motility: Involuntary, spontaneous movement of the viscera.
  16. Peristalsis: Involuntary waves of muscle contraction that keep food moving along in one direction through the digestive system.
  17. Exteroceptors: Respond to stimuli arising outside the body

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  1. Nociception: sensory signal indicating potential harm and maybe pain
  2. The stretch reflex is initiated by: proprioceptor
  3. Enteric brain: physiological sensations are monitored and regulated in
  4. superficial network: Any movement that is largely composed of extension would elongate or stretch the SFN. Conversely, general flexion movements (e.g., being seated and hunched over a computer) will shorten the SFN. Given that modern society is flexion dominant, SFN tightness or hypomobility is common. To gain better extension or if a client desires to exercise the extensors (i.e., gluteus muscles, spinal extensors, etc.), stretching the SFN is advised.
  5. Deep Front Net (DFN): DFN is comprised of the following muscles and their fasciae: deep neck muscles and scalenes, throat muscles, lungs and chest muscles, heart, diaphragm, anterior spine, psoas, iliacus, pectineus, pelvic floor, hip adduc- tors, popliteus, tibialis posterior, and long toe flexors
  6. SFN Stretch: Back extension
  7. Back Net: is comprised of the following superficial and deep muscles and their fasciae: cranial fascia, deep spinal intrinsic muscles, erector spinae, sacrolumbar fascia, deep lateral hip rotators, sacrotuberous ligament, hamstrings, gastrocnemius and soleus, Achilles tendon, plantar fascia, and short toe flexors
  8. Lateral Net: is comprised of the following muscles and their fasciae: stern- ocleidomastoid, scalenes, splenius capitis, intercostals, lateral abdominal obliques, quadratus lumborum, gluteus medius, gluteus maximus (superior fibers), greater trochanter (femur), tensor fasciae latae (TFL), iliotibial tract, and fibularis (peroneus)
  9. Spiral Net: SN is comprised of the following muscles and their fasciae: splenius capitis and splenius cervicis, rhomboids, serratus anterior, abdominal

11 / obliques and fasciae, erector spinae (L5-S1), sacrolumbar fasciae, sacrotuberous ligament, tensor fasciae latae, iliotibial tract, biceps femoris, fibularis (peroneus) longus, and tibialis anterior

  1. Superficial Front Arm Net: Superficial Front Arm Net (SFAN) is comprised of the following muscles and their fasciae: pectoralis major, medial intermuscular septum, latissimus dorsi, and wrist flexors and retinaculum. The Deep Front Arm Net (DFAN) is comprised of the following muscles and fasciae: clavicle-pectoral fascia, pectoralis minor, biceps brachii, radial periosteum, radial collateral ligaments, and thenar myofascial
  2. Superficial Back Arm Net: is comprised of the following muscles and their fasciae: trapezius, deltoid, lateral intermuscular septum, and extensor myofascial. The Deep Back Arm Net (DBAN) is comprised of the following muscles and their fasciae: levator scapulae, rhomboids, rotator cuff, triceps brachii, ulnar periosteum, ulnar collateral ligaments, and hypothenar muscles
  3. DFN Stretch: Floor Cobra

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  1. Compression: A baseline amount of tension throughout the myofascial network is necessary to accommodate, adapt, and respond to the multiple, varied forces generated by the human movement system.
  2. Scoliosis: abnormal lateral curvature of the spine. the myofasciae on the convex side of the curve is under excessive tension, whereas, on the opposite concave side, it is under excessive compression (Figure 4.15). This imbalance may occur anywhere in the spine and in all three planes of posture and movement.
  3. elastic recoil: The effect of the muscle fibers demonstrating minimal length- ening When performing plyometric movements, the muscle mostly maintains an isometric contraction while lengthening; thus, impact-reducing effects come from the fascial elements acting like a stiff elastic spring.
  4. What may help restore and recover elastic recoiling ANS An integrated stretch- ing program that also encourages varied movement, hydration, and low intensity plyometrics may help restore and recover elastic recoil (Reeves, 2006).

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  1. Collagen: Fibrous protein that gives the skin form and strength. The molecule is made of three long protein chains (polypeptides) and, after water, is the second largest component that makes up fascia. It represents about 30% of human body protein.
  2. Elastin: protein base similar to collagen that forms elastic tissue. A protein that gives collagen the ability to tolerate stretch and distension; creates a three- dimen- sional network around collagen fibers.
  3. ground substance: Provides viscosity and plasticity to fascial tissues; is com- posed of water and GAGs (glycosaminoglycans).
  4. glycosaminoglycans (GAGs): Mucus-like molecules that provide viscosity and plasticity in all fascial tissues. gel-like material including extrafibrillar matrix but no collagen or elastin fibers. In other words, the collagen and elastin fibers create the previously mentioned three-dimensional network, and the ground substance surrounds and fills the empty spaces.
  5. fascial planes: potential spaces between adjacent fascias or fascia-lined struc- tures