ACE Personal Trainer Practice Exam

How long should one hold a stretch during flexibility training?

1. 5-10 seconds

2. 15-30 seconds

3. 30-60 seconds

4. 1-2 minutes

The correct answer is: 15-30 seconds

Holding a stretch for 15-30 seconds is considered optimal during flexibility training for several reasons. This duration enables the muscle fibers and connective tissues to sufficiently elongate without risking injury. Stretching for this length of time promotes a gradual increase in flexibility and allows the body to respond by relaxing the muscle, which can help prevent the stretch reflex that often causes the muscle to contract instead of elongate. Additionally, research indicates that holding stretches within this time frame is effective for improving overall muscle elasticity and joint range of motion. Furthermore, it contributes to enhanced blood circulation, which is beneficial for muscle recovery and overall flexibility. Holding a stretch for shorter durations, such as 5-10 seconds, may not offer enough time for the muscle to elongate properly, potentially limiting the effectiveness of the stretch. Similarly, holding stretches for longer durations, such as 30-60 seconds or 1-2 minutes, can lead to discomfort or fatigue in the muscle, making it less likely for individuals to maintain proper form and technique. Thus, 15-30 seconds strikes the right balance for optimal flexibility training.