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Question 1

What is Delayed Onset Muscle Soreness (DOMS)?

Answer 1

The discomfort 1-3 days after working out, NOT LACTIC ACID.

Question 2

What is Self-Myofascial Release (SMR)?

Answer 2

SMR compresses myofascial (mechanical) OR stimulates the mechanoreceptors / nociceptors (neurophysiological) which we hold for 30-seconds and will relax a muscle due to autogenic inhibition.

Question 3

Who should you not foam roll?

Answer 3

Anyone who has hypertension, cancer, osteoporosis, open wounds, or conditions.

Question 4

How many sets and for how long should Static Stretching be held?

Answer 4

1-3 sets for 30-seconds

Question 5

How long should Active Isolate Stretching holds be?

Answer 5

1-2 second holds

Question 6

What type of stretching involves Reciprocal Inhibition?

Answer 6

Dynamic Stretching

Question 7

What should be included in Dynamic Stretching exercises?

Answer 7

Sport specific exercises (know prisoner squats, multiplanar lunges / rotations).