According to the textbook, what is the recommended total stretching time for each exercise in a flexibility program?

Question

BlackTom AI · Accepted Answer

Static stretches are typically held long enough to produce a lasting increase in muscle length, and the textbook’s recommendation is a total of 60 seconds per exercise.

1) Relevant knowledge points and concepts
- Types of stretching: static (holding a position), dynamic (moving through range), and PNF (proprioceptive neuromuscular facilitation). For general flexibility programs, static stretching is most often used for increasing muscle length.
- Recommended frequency and duration: most guidelines recommend stretching each major muscle group regularly (at least 2–3 days/week, ideally daily) and holding stretches long enough to effect change. The textbook specifies total stretching time per exercise rather than a single hold length.

2) Step-by-step reasoning
- The textbook’s “total stretching time” means the cumulative time a particular stretch is held across repetitions during a session.
- If the recommended total is 60 seconds, this can be achieved by several common repetition schemes: e.g., 4 repetitions × 15 seconds each, 2 repetitions × 30 seconds each, or 3 repetitions × 20 seconds each.

3) Calculations / intermediate steps
- 4 × 15 s = 60 s
- 2 × 30 s = 60 s
- 3 × 20 s = 60 s
These show practical ways to reach the total 60-second target for an exercise.

4) Why the correct answer is correct
- Sixty seconds total per exercise balances effectiveness and practicality: long enough to produce neuromuscular and connective tissue adaptations, but short enough to be safely included in a routine. The textbook explicitly recommends this total for each stretching exercise.

5) Why the other options are incorrect
- 90 seconds and 120 seconds are longer than the textbook’s specified total and may be unnecessary for routine flexibility gains.
- 15 seconds is too short as the total stretching time per exercise; while single holds of 15 s may be used, the textbook’s target total is 60 s.

Conclusion: The textbook’s recommended total stretching time for each exercise is 60 seconds, which matches the provided correct answer.

According to the textbook, what is the recommended total stretching time for each exercise in a flexibility program?Single choice

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