International Sports Sciences Association (ISSA) Trainer Practice Exam

Which method of stretching promotes an increase in muscle length through a maximum isometric contraction of the antagonist?

1. Static stretching

2. Ballistic stretching

3. Contract antagonist-relax (CA) method

4. Dynamic stretching

The correct answer is: Contract antagonist-relax (CA) method

The method that promotes an increase in muscle length through a maximum isometric contraction of the antagonist is indeed the Contract Antagonist-Relax (CA) method. This technique is a type of proprioceptive neuromuscular facilitation (PNF) stretching. In PNF stretching, the muscle opposite to the one being stretched (the antagonist) is first activated through an isometric contraction, which then allows for a greater lengthening of the target muscle (the agonist) following that contraction. By contracting the antagonist, a reflex is triggered that facilitates the relaxation of the agonist. This neuromuscular response can lead to a greater range of motion and increased flexibility because the initial contraction helps to reduce tension in the muscle being stretched. The mechanism relies on the body’s natural reflexes which enhance the effectiveness of the stretching process. In contrast, static stretching involves holding a stretch at the maximum position for a period without additional contraction, ballistic stretching uses quick and forceful movements to push beyond the range, and dynamic stretching incorporates movement to enhance flexibility but does not involve the isometric contractions of an antagonist. Therefore, the CA method specifically stands out for its use of isometric contractions to facilitate the lengthening of the muscle.