ACE Personal Trainer Practice Exam

Which stretching technique is most likely to trigger the stretch reflex?

1. Static stretching

2. Active isolated stretching

3. Ballistic stretching

4. Myofascial release

The correct answer is: Ballistic stretching

Ballistic stretching is characterized by rapid, bouncing movements that force a muscle beyond its normal range of motion. This technique often triggers the stretch reflex, which is a protective mechanism of the body that activates the muscle fibers in response to an overstretch. When a muscle is stretched quickly and aggressively, the muscle spindles—sensory receptors located within the muscle—detect the rapid lengthening and signal the muscle to contract to prevent injury. In contrast, static stretching involves holding a stretch for an extended period without movement, which does not typically engage the stretch reflex in the same way. Active isolated stretching focuses on holding a stretch for just a few seconds and usually involves contracting opposing muscles to facilitate a stretch, not triggering a strong stretch reflex response. Myofascial release targets the fascia and connective tissues and is a technique aimed at relieving tension, rather than stimulating the stretch reflex through rapid motion. Thus, among these techniques, ballistic stretching is uniquely positioned to trigger the stretch reflex due to its dynamic and forceful nature.