ACE Personal Trainer Practice Exam

Which stretching technique would be safest if done from low to high velocity followed by static stretching?

1. Dynamic stretching

2. Ballistic stretching

3. Active isolative stretching

4. Proprioceptive Neuromuscular Facilitation

The correct answer is: Ballistic stretching

The safest stretching technique when performed from low to high velocity, followed by static stretching, is dynamic stretching. Dynamic stretching involves controlled, smooth movements that increase your range of motion and are typically performed before a workout to warm up the muscles. This method prepares your body for upcoming activities and mimics the motions of the exercise, enhancing flexibility and performance while minimizing the risk of injury. In contrast, ballistic stretching, while it may involve high-velocity movements, is less controlled and can lead to overstretching and potential injury due to the use of momentum. Active isolative stretching focuses on using the antagonist muscle to hold a stretch and is less about velocity. Proprioceptive Neuromuscular Facilitation is a more advanced technique that requires a partner and can be intensive, making it less suitable for a general warm-up involving low to high velocity.