ACE Personal Trainer Practice Exam

Active Isolated Stretching (AIS) involves holding a stretch for how long?

1. 2 seconds

2. 5 seconds

3. 10 seconds

4. 30 seconds

The correct answer is: 2 seconds

Active Isolated Stretching (AIS) is a technique that focuses on holding a stretch for a brief period to promote muscle elasticity and ensure effective lengthening of the muscle fibers. The key characteristic of AIS is that stretches are held for a short duration—typically around 2 seconds—before alternating to the next stretch or muscle group. This brief holding time allows the muscle to relax and prevents the stretch reflex, which is the body's natural response to protect the muscle from overstretching. By limiting the duration of each stretch, AIS encourages greater range of motion while minimizing the risk of injury. The quick transitions also contribute to improved circulation and increased flexibility over time. Therefore, the duration of 2 seconds is not only foundational for the method but also supports the principles of active engagement and recovery in flexible training practices.