Athletic Training Practice Exam

According to the American College of Sports Medicine, how long should a stretch be held for optimal results?

1. 5 to 10 seconds, after which minimal results are achieved

2. 10 to 30 seconds, only as long as it feels comfortable

3. 45 to 60 seconds, no less than 45 seconds

4. 60 to 90 seconds, until mild discomfort is felt

The correct answer is: 10 to 30 seconds, only as long as it feels comfortable

Holding a stretch for 10 to 30 seconds is widely recommended by the American College of Sports Medicine as it is considered effective for improving flexibility and muscle elasticity. This duration strikes a balance between allowing the muscles to relax and lengthen, and preventing overstretching that could lead to injury. This range provides a sufficient amount of time for the muscle fibers to respond positively without causing excessive strain. Additionally, when combined with a feeling of comfort, this duration also helps individuals maintain proper form and technique, ensuring that the stretch is being performed safely and effectively. This approach encourages practitioners to listen to their bodies, promoting a focus on both performance and physical well-being. In contrast, holding a stretch for durations outside of this recommended range may not yield significant benefits or could even lead to discomfort without the proper results. Shorter holds like 5 to 10 seconds may not provide enough time for the muscle to adequately respond, while extending the stretch beyond 30 seconds might risk overstretching, especially for those who are less experienced or those who are not conditioned for longer stretches.