ACE Personal Trainer Practice Exam

In the Hold-Relax PNF method, how long is the target muscle held in isometric contraction?

1. 2 seconds

2. 6 seconds

3. 10 seconds

4. 30 seconds

The correct answer is: 6 seconds

In the Hold-Relax PNF (Proprioceptive Neuromuscular Facilitation) method, the target muscle is typically held in an isometric contraction for about 6 seconds. This duration is important because it allows sufficient time for the muscle to generate force and engage the neuromuscular response, which is crucial for enhancing flexibility and promoting relaxation of the opposing muscle. The 6-second contraction is long enough to stimulate the Golgi tendon organs, which helps in decreasing muscle tension and improving elasticity. This technique is designed to enhance range of motion through a series of contraction and relaxation phases, making it effective for both rehabilitation and athletic training.