NETA Personal Trainer Practice Exam

What does proprioceptive neuromuscular facilitation (PNF) involve?

1. Passive static stretching only

2. Only muscle activation exercises

3. A combination of passive static stretching and muscle activation

4. Static strength training

The correct answer is: A combination of passive static stretching and muscle activation

Proprioceptive neuromuscular facilitation (PNF) is a stretching technique known for its effectiveness in increasing flexibility and promoting muscle relaxation. It involves a combination of passive static stretching, where the muscle is gently stretched and held in position, and active muscle activation, which typically involves contracting the muscle being stretched or its antagonist (the opposing muscle). This method works through the recruitment of muscle receptors that help facilitate a deeper stretch. When a muscle is contracted before being stretched, it can lead to an increased range of motion because of the response of the Golgi Tendon Organ, which helps decrease tension and promotes relaxation in the targeted muscle. Thus, PNF effectively utilizes both passive stretching and the activation of muscles to achieve optimal outcomes for flexibility and performance enhancement. Other options do not encompass the full nature of PNF. For instance, passive static stretching alone does not include the active muscle contractions that are crucial in PNF, and only focusing on muscle activation exercises disregards the stretching component that makes PNF unique. Static strength training is also a different concept, primarily aimed at building muscle strength rather than focusing on flexibility through combined stretching and muscle engagement.