Which stretching techniques are listed for flexibility training?

• A. Ballistic
• B. Static and PNF
• C. Dynamic
• D. Static only

Answer: (B)

Flexibility training uses methods that lengthen muscles and increase range of motion. Static stretching involves holding a stretch position for a period to lengthen the muscle safely. Proprioceptive Neuromuscular Facilitation (PNF) combines stretching with targeted muscle contractions to relax the muscle and allow a greater eventual stretch, often with a partner. These two techniques are commonly listed for flexibility work because they directly increase range of motion through lengthening the muscle and improving neuromuscular control.

Ballistic stretching uses bouncing motions, which can lead to injury and are not generally recommended for flexibility training. Dynamic stretching involves moving through a range of motion and is typically used as a warm-up to prep the body, rather than as a primary flexibility technique. Hence, static and PNF are the listed methods.