ISSA FINAL EXAM 2026 STUDY
GUIDE TEST PAPER QUESTIONS
AND SOLUTIONS GRADED A+
◉ What muscle is the prime mover in the bench press? Answer:
Pectoralis major (sternal pectoralis major) is the largest between the that
and clavicular (upper chest) pectoralis.
◉ How is strength usually measured? Answer: 1RM test since strength
is defined as the:
1. ability to contract muscles with maximum force.
2. Being able to exert musculoskeletal force against external object
(weights, ground, opponents).
◉ What is an environmental stressor a client may experience? Answer:
Allergies
Especially for clients with asthma because their airways narrow and
swell, and then fill up with mucus causing breathing difficulties.
◉ What type of muscle fiber is best for competing in a triathlon?
Answer: Type 1 (slow-twitch)
These fibers are fatigue resistant and focus on long-distance events
where the body utilizes the oxidative pathway.
,Hold more mitochondria and myoglobin
◉ "Keep shoulder blades down and together throughout the entire
movement" is an appropriate cue to give clients during what movement?
Answer: Dumbbell incline bench press
◉ What are the recommended servings of fruits and vegetables per day?
Answer: 5 - 10 servings per day. We need lots of vegetables because
they are nutrient dense (has lots of nutrients) and are essential to
improved health.
◉ What is the appropriate protein portion for men? Answer: 2 palms. If
you are looking to add some lean mass, add an extra thumb of fat or
another cupped handful of carbs for a few meals.
◉ Which type of contraction allows the muscles to "activate" but have
no movement or change in muscle length? Answer: Isometric
contraction. Exercises include: wall-sit, plank,
◉ A client thinks they injured their shoulder, what should the trainer do?
Answer: Refer them to a doctor. Personal trainers/fitness peeps are not
qualified to diagnose injuries.
◉ All activities begin in which energy pathway? Answer: ATP/CP
pathway. Doesn't matter how long or how intense the activity is, every
activity starts here. Myosin ATPase cuts off a phosphate molecule from
ATP and uses it for releasing energy.
,◉ What is the most superficial (closest to the surface) muscle of the
abdominals. Answer: External obliques
◉ Utilizing the FITT principle, how many times a week should a
beginner client workout for? Answer: 3 times a week. This principle
works best for beginners because it will show them how to get started.
◉ What is responsible for sensing excessive stretch to protect the
muscle? Answer: Muscle spindle.
◉ Cycling your training to help account for shock, compensation, and
exhaustion is an important part of periodization and refers to which
principle? Answer: The GAS principle.
1. "Alarm stage" applying intense training stress.
2. "Resistance stage" muscles evolve and adapt to handling heavier loads
and resist stressful weights more easily and effectively.
3. "Exhaustion stage" continually adding stress will exhaust our reserves
and will cease to function at peak performance.
To prevent the third stage from even happening, you need weeks of
going "light"; decreasing the weight and intensity to give your body time
to rest and recover.
◉ The need for different phases of training helps to prevent what?
Answer: Overtraining
, Mix things up a bit. Don't get stuck with using the same
program/workouts over and over again, which will lead to orthopedic
stress. Incorporate different modes of training and experiment. A good
example is cross-training, which involves performing different activities
and sports to achieve a well-rounded and healthy body.
◉ Individuals with hypertension should moderate their intake of what?
Answer: Salt
It has been shown to increase blood pressure in sodium-sensitive
individuals. Half of hypertensive individuals are sodium-sensitive.
◉ A client performs 8 reps of the seated leg press at 320 lbs. What is
their estimated 1RM? Answer: 400 lbs
Take the weight that he lifted (320 lbs) and divide that by 80% (0.80 is
the percent of max) and that = 400 lbs.
◉ What would be a symptom of overtraining? Answer: Decrease in
performance
There are two types of overtraining:
1. Sympathetic: mostly seen in anaerobic clients, this type of
overtraining affects the sympathetic nervous system (speeds up bodily
functions; increasing energy needs) and results in increased resting heart
rate, increased blood pressure, loss of appetite - which leads to weight
GUIDE TEST PAPER QUESTIONS
AND SOLUTIONS GRADED A+
◉ What muscle is the prime mover in the bench press? Answer:
Pectoralis major (sternal pectoralis major) is the largest between the that
and clavicular (upper chest) pectoralis.
◉ How is strength usually measured? Answer: 1RM test since strength
is defined as the:
1. ability to contract muscles with maximum force.
2. Being able to exert musculoskeletal force against external object
(weights, ground, opponents).
◉ What is an environmental stressor a client may experience? Answer:
Allergies
Especially for clients with asthma because their airways narrow and
swell, and then fill up with mucus causing breathing difficulties.
◉ What type of muscle fiber is best for competing in a triathlon?
Answer: Type 1 (slow-twitch)
These fibers are fatigue resistant and focus on long-distance events
where the body utilizes the oxidative pathway.
,Hold more mitochondria and myoglobin
◉ "Keep shoulder blades down and together throughout the entire
movement" is an appropriate cue to give clients during what movement?
Answer: Dumbbell incline bench press
◉ What are the recommended servings of fruits and vegetables per day?
Answer: 5 - 10 servings per day. We need lots of vegetables because
they are nutrient dense (has lots of nutrients) and are essential to
improved health.
◉ What is the appropriate protein portion for men? Answer: 2 palms. If
you are looking to add some lean mass, add an extra thumb of fat or
another cupped handful of carbs for a few meals.
◉ Which type of contraction allows the muscles to "activate" but have
no movement or change in muscle length? Answer: Isometric
contraction. Exercises include: wall-sit, plank,
◉ A client thinks they injured their shoulder, what should the trainer do?
Answer: Refer them to a doctor. Personal trainers/fitness peeps are not
qualified to diagnose injuries.
◉ All activities begin in which energy pathway? Answer: ATP/CP
pathway. Doesn't matter how long or how intense the activity is, every
activity starts here. Myosin ATPase cuts off a phosphate molecule from
ATP and uses it for releasing energy.
,◉ What is the most superficial (closest to the surface) muscle of the
abdominals. Answer: External obliques
◉ Utilizing the FITT principle, how many times a week should a
beginner client workout for? Answer: 3 times a week. This principle
works best for beginners because it will show them how to get started.
◉ What is responsible for sensing excessive stretch to protect the
muscle? Answer: Muscle spindle.
◉ Cycling your training to help account for shock, compensation, and
exhaustion is an important part of periodization and refers to which
principle? Answer: The GAS principle.
1. "Alarm stage" applying intense training stress.
2. "Resistance stage" muscles evolve and adapt to handling heavier loads
and resist stressful weights more easily and effectively.
3. "Exhaustion stage" continually adding stress will exhaust our reserves
and will cease to function at peak performance.
To prevent the third stage from even happening, you need weeks of
going "light"; decreasing the weight and intensity to give your body time
to rest and recover.
◉ The need for different phases of training helps to prevent what?
Answer: Overtraining
, Mix things up a bit. Don't get stuck with using the same
program/workouts over and over again, which will lead to orthopedic
stress. Incorporate different modes of training and experiment. A good
example is cross-training, which involves performing different activities
and sports to achieve a well-rounded and healthy body.
◉ Individuals with hypertension should moderate their intake of what?
Answer: Salt
It has been shown to increase blood pressure in sodium-sensitive
individuals. Half of hypertensive individuals are sodium-sensitive.
◉ A client performs 8 reps of the seated leg press at 320 lbs. What is
their estimated 1RM? Answer: 400 lbs
Take the weight that he lifted (320 lbs) and divide that by 80% (0.80 is
the percent of max) and that = 400 lbs.
◉ What would be a symptom of overtraining? Answer: Decrease in
performance
There are two types of overtraining:
1. Sympathetic: mostly seen in anaerobic clients, this type of
overtraining affects the sympathetic nervous system (speeds up bodily
functions; increasing energy needs) and results in increased resting heart
rate, increased blood pressure, loss of appetite - which leads to weight
