During PNF stretching, a typical cycle includes which sequence?

During PNF stretching, a typical cycle includes which sequence?

• A. A 10-second active push phase followed by a 10-second relax phase, repeated three times for a total of 60 seconds
• B. A single 60-second hold
• C. Continuous passive stretching for 5 minutes
• D. Rapid ballistic movement for 1 minute

Answer: (A)

PNF stretching relies on brief voluntary contractions followed by relaxation to enhance the subsequent stretch. In a typical cycle, you perform about 10 seconds of an active contraction (a push against resistance) of the target muscle, then switch to about 10 seconds of relaxation as you move into a deeper passive stretch. Repeating this sequence three times sums to roughly 60 seconds of work, which aligns with practical protocols that balance effectiveness with safety. The short contraction primes the muscle and activates the neuromuscular system, promoting autogenic inhibition via the Golgi tendon organs so the muscle relaxes more readily during the following stretch. This contrasts with a single long hold, continuous passive stretching, or rapid ballistic movements, none of which utilize the contraction-relax cycles that define PNF.

PNF stretching relies on brief voluntary contractions followed by relaxation to enhance the subsequent stretch. In a typical cycle, you perform about 10 seconds of an active contraction (a push against resistance) of the target muscle, then switch to about 10 seconds of relaxation as you move into a deeper passive stretch. Repeating this sequence three times sums to roughly 60 seconds of work, which aligns with practical protocols that balance effectiveness with safety. The short contraction primes the muscle and activates the neuromuscular system, promoting autogenic inhibition via the Golgi tendon organs so the muscle relaxes more readily during the following stretch. This contrasts with a single long hold, continuous passive stretching, or rapid ballistic movements, none of which utilize the contraction-relax cycles that define PNF.