2
ISSA STRENGTH AND CONDITIONING EXAM WITH PRECISE
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DETAILED ANSWERS ||
strategic implementation of specific training phases, which use variables such as rest periods,
|| || || || || || || || || || || || ||
training volume, and exercise selection to focus on adaptations. These phases—preparatory,
|| || || || || || || || || || ||
competitive, and transition—are based on an athlete's season of sport or competition. -
|| || || || || || || || || || || || ||
✔✔Periodization
Performance training steps - ✔✔Balance || || || ||
Strength and endurance || || ||
Power
Essential strength movements - ✔✔squats hip hinges rows
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Power - ✔✔Strength+speed
|| ||
Aacessory exercise - ✔✔Lower intensity || || || ||
Common accessory exercises - ✔✔reverse lunges
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Stability ball work || ||
Pull ups
||
Core
Cable work
||
Accessory exercise purpose - ✔✔activation active rest isolation
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Warm - ✔✔Activation
|| ||
, 2
Accessory exercises provide great supersets - ✔✔ || || || || || ||
Tabata - ✔✔Izumi tabata || || ||
8rounds
30 sec intervals|| ||
20 sec work || ||
10 sec rest || ||
4 min
||
Max effort and speed || || ||
Only Increases aerobic and anaerobic fitness
|| || || || ||
Raises metabolic rate 24 hrs after workout || || || || || ||
Sleep - ✔✔Physical repair || || ||
Immune function ||
Foreign invaders are kicked out || || || ||
7-9 for adult || ||
Athletes 8-10 ||
T cells become more effective
|| || || ||
Linear Periodization - ✔✔an inverse relationship exists between volume and intensity. In the
|| || || || || || || || || || || || ||
early stages of the off-season, an athlete performs the highest volume of work with a low
|| || || || || || || || || || || || || || || ||
intensity, and skill and technique training are minimized at this time. During the months leading
|| || || || || || || || || || || || || || ||
up to the season, intensity and skill training increase as volume decreases. Once the season
|| || || || || || || || || || || || || || ||
begins, athletes are close to their highest level of intensity and lowest level of volume. This helps
|| || || || || || || || || || || || || || || || ||
to build explosive power for their sport while allowing time and energy for practice or
|| || || || || || || || || || || || || || ||
competition. As the season progresses, volume and intensity decrease to manage fatigue while || || || || || || || || || || || || ||
skill training increases. At the end of the season, volume and intensity significantly decrease, or
|| || || || || || || || || || || || || || ||
training ceases, to promote recovery. || || || ||
ISSA STRENGTH AND CONDITIONING EXAM WITH PRECISE
|| || || || || || ||
DETAILED ANSWERS ||
strategic implementation of specific training phases, which use variables such as rest periods,
|| || || || || || || || || || || || ||
training volume, and exercise selection to focus on adaptations. These phases—preparatory,
|| || || || || || || || || || ||
competitive, and transition—are based on an athlete's season of sport or competition. -
|| || || || || || || || || || || || ||
✔✔Periodization
Performance training steps - ✔✔Balance || || || ||
Strength and endurance || || ||
Power
Essential strength movements - ✔✔squats hip hinges rows
|| || || || || || ||
Power - ✔✔Strength+speed
|| ||
Aacessory exercise - ✔✔Lower intensity || || || ||
Common accessory exercises - ✔✔reverse lunges
|| || || || ||
Stability ball work || ||
Pull ups
||
Core
Cable work
||
Accessory exercise purpose - ✔✔activation active rest isolation
|| || || || || || ||
Warm - ✔✔Activation
|| ||
, 2
Accessory exercises provide great supersets - ✔✔ || || || || || ||
Tabata - ✔✔Izumi tabata || || ||
8rounds
30 sec intervals|| ||
20 sec work || ||
10 sec rest || ||
4 min
||
Max effort and speed || || ||
Only Increases aerobic and anaerobic fitness
|| || || || ||
Raises metabolic rate 24 hrs after workout || || || || || ||
Sleep - ✔✔Physical repair || || ||
Immune function ||
Foreign invaders are kicked out || || || ||
7-9 for adult || ||
Athletes 8-10 ||
T cells become more effective
|| || || ||
Linear Periodization - ✔✔an inverse relationship exists between volume and intensity. In the
|| || || || || || || || || || || || ||
early stages of the off-season, an athlete performs the highest volume of work with a low
|| || || || || || || || || || || || || || || ||
intensity, and skill and technique training are minimized at this time. During the months leading
|| || || || || || || || || || || || || || ||
up to the season, intensity and skill training increase as volume decreases. Once the season
|| || || || || || || || || || || || || || ||
begins, athletes are close to their highest level of intensity and lowest level of volume. This helps
|| || || || || || || || || || || || || || || || ||
to build explosive power for their sport while allowing time and energy for practice or
|| || || || || || || || || || || || || || ||
competition. As the season progresses, volume and intensity decrease to manage fatigue while || || || || || || || || || || || || ||
skill training increases. At the end of the season, volume and intensity significantly decrease, or
|| || || || || || || || || || || || || || ||
training ceases, to promote recovery. || || || ||
