Certified Personal Trainer (NSCA) Practice Exam

Which of the following is a disadvantage of ballistic stretching compared to static stretching?

1. Decreased danger of overstretching the target tissues

2. Increased amount of energy needed to perform exercise

3. Decreased likelihood of becoming sore after stretching

4. Increased passivity of the stretch reflex

The correct answer is: Increased amount of energy needed to perform exercise

Ballistic stretching involves bouncing or using momentum to push a muscle beyond its normal range of motion, which can lead to a higher risk of injury compared to static stretching, which involves holding a stretch in a stable position. One key disadvantage of ballistic stretching is that it often requires a greater amount of energy and effort to perform each movement effectively, as it relies on quick, dynamic motions. This energy requirement can also lead to fatigue more quickly, which may subsequently compromise the effectiveness of the stretching and the overall workout. The energy expended is significant because maintaining control and balance during ballistic movements is challenging, and if not done correctly, the risk of injury increases. Static stretching, on the other hand, allows for a controlled approach that minimizes energy expenditure and potential for overstretching or injury, making it safer and more effective for increasing flexibility in many situations. Understanding the energy dynamics and risks associated with different stretching techniques can help you choose the most appropriate method for a particular training goal or population, reinforcing the reasons why static stretching is often favored for improving flexibility without unnecessary exertion or risk.