NETA Personal Trainer Practice Exam

What is a reasonable target for total stretching time for each exercise?

1. 30 seconds

2. 45 seconds

3. 60 seconds

4. 90 seconds

The correct answer is: 60 seconds

For flexibility training, a reasonable target for total stretching time for each exercise is typically around 60 seconds. This duration is generally supported by research and guidelines from fitness organizations, as it allows for sufficient time to achieve muscle relaxation and elongation, enhancing flexibility. Stretching for about 60 seconds can help to maximize the benefits of the stretch by ensuring that the muscle fibers are adequately elongated and that the Golgi tendon organs are stimulated efficiently to foster muscle relaxation. This duration also helps avoid excessive fatigue that could arise from longer stretches, which might lead to diminishing returns in terms of flexibility gained. While shorter durations may provide some benefit, stretching for a shorter time may not effectively address flexibility goals as comprehensively as a 60-second hold.