International Sports Sciences Association (ISSA) Trainer Practice Exam

To improve range of motion, how far should one stretch?

1. To point of pain

2. Of mild or moderate discomfort

3. Until failure

4. Only slightly beyond normal range

The correct answer is: Of mild or moderate discomfort

Stretching to the point of mild or moderate discomfort is the appropriate approach for improving range of motion. This method ensures that the muscle fibers are being sufficiently lengthened, which helps in enhancing flexibility without risking injury. Stretching to mild discomfort indicates that the body is being challenged to move beyond its current limitations, promoting adaptations over time. Exceeding comfort and reaching into pain can lead to overstretching, which may result in muscle strains or other injuries. The goal of stretching is to improve flexibility progressively and safely, and addressing discomfort rather than pain allows individuals to maintain a regular stretching routine that will yield positive results. Attempts to stretch to failure would not provide a controlled environment for improvement and could potentially result in overexertion. Stretching only slightly beyond the normal range may not be sufficient for eliciting the necessary adaptations for improved mobility. Therefore, aiming for mild or moderate discomfort strikes the right balance for effective and safe flexibility training.