ISSA EXERCISE EXAM QUESTIONS
AND ANSWERS
A Bound -
correct answer ✅The A-Bound exercise can be used as a dynamic
warm-up or plyometric, lower-body exercise. No equipment is
needed so it can be done by almost anyone, anywhere. You might
find this exercise in strength and conditioning program for
basketball, track and filed, soccer and football. A good base level of
lower body strength and conditioning is desired before attempting
the A-Bound.
Description
Keeping your elbows bent throughout, swing your arms so that
your hands move from cheeks to hips.
With each step, drive your foot into the ground to gain stride height
and stride distance.
Mistakes
Not pulling the knees up as high as possible
Not getting enough height during the bound
Assisted Pull Up -
correct answer ✅Overview
,ISSA EXERCISE EXAM QUESTIONS
AND ANSWERS
The assisted pull-up can be performed by people of all ability levels.
It is on outstanding exercise for strengthening the large muscles of
the back.
Description
Kneel or stand on the leg padding.
Grab the handles at slightly wider than shoulder width.
Tighten the shoulder muscles before pulling.
Pull yourself up until your ears are as high as your hands.
Let your body drop under control to the starting position.
Repeat.
Mistakes
Pulling the shoulders at the beginning of the movement
Alternating lying row -
correct answer ✅Overview
The alternating lying row is a good alternative to the bent-over row
because it places very little stress on the low back. While you will
not be able to use as much weight you will be able to effectively
target the shoulders and upper back. This exercise required
dumbbells and a bench making it a good exercise for anyone with
,ISSA EXERCISE EXAM QUESTIONS
AND ANSWERS
limited access to equipment. The alternating lying row can also be
performed on a swiss ball to engage the core muscles.
Description
On a bench, lie on your stomach, face down (you may use a towel
to place your forehead on).
Holding a dumbbell in each hand, pull one at a time straight up the
side.
Return slowly to the floor.
Repeat with the other side.
Mistakes
Cocking the head up
Shrugging the shoulders up as you pull the dumbbell
Bending the wrists as you pull the dumbbell
Barbell Bench Press -
correct answer ✅Overview
The bench press is often referred to as the "king" of upper-body
exercise. The bench press develops strength in the chest, shoulders,
and triceps. Using a barbell allows you to lift more weight than
using dumbbells because you do not have to focus on stabilizing the
, ISSA EXERCISE EXAM QUESTIONS
AND ANSWERS
weight as you push up. It's important to keep your feet on the floor
for stability and always use a spotter for safety. The bench press
should be a staple in your upper-body workouts.
Description
Lying on a bench, hold the barbell over the chest, arms straight,
hands placed slightly outside of shoulder width.
Keep your chest up at all time, and allow the lower back to
maintain a natural arch (not excessive).
Lower the barbell to the top of the chest.
Press the bar back up to the top, until your arms are straight.
Mistakes
Not keeping the chest up
Over-arching the lower back
Lifting the hips off the bench
Pushing the head back against the bench
Narrow Stance Barbell Parallel Squat -
correct answer ✅Overview
The narrow stance barbell parallel squat is a good exercise to
develop all of the major muscle groups of your legs. Only going to
AND ANSWERS
A Bound -
correct answer ✅The A-Bound exercise can be used as a dynamic
warm-up or plyometric, lower-body exercise. No equipment is
needed so it can be done by almost anyone, anywhere. You might
find this exercise in strength and conditioning program for
basketball, track and filed, soccer and football. A good base level of
lower body strength and conditioning is desired before attempting
the A-Bound.
Description
Keeping your elbows bent throughout, swing your arms so that
your hands move from cheeks to hips.
With each step, drive your foot into the ground to gain stride height
and stride distance.
Mistakes
Not pulling the knees up as high as possible
Not getting enough height during the bound
Assisted Pull Up -
correct answer ✅Overview
,ISSA EXERCISE EXAM QUESTIONS
AND ANSWERS
The assisted pull-up can be performed by people of all ability levels.
It is on outstanding exercise for strengthening the large muscles of
the back.
Description
Kneel or stand on the leg padding.
Grab the handles at slightly wider than shoulder width.
Tighten the shoulder muscles before pulling.
Pull yourself up until your ears are as high as your hands.
Let your body drop under control to the starting position.
Repeat.
Mistakes
Pulling the shoulders at the beginning of the movement
Alternating lying row -
correct answer ✅Overview
The alternating lying row is a good alternative to the bent-over row
because it places very little stress on the low back. While you will
not be able to use as much weight you will be able to effectively
target the shoulders and upper back. This exercise required
dumbbells and a bench making it a good exercise for anyone with
,ISSA EXERCISE EXAM QUESTIONS
AND ANSWERS
limited access to equipment. The alternating lying row can also be
performed on a swiss ball to engage the core muscles.
Description
On a bench, lie on your stomach, face down (you may use a towel
to place your forehead on).
Holding a dumbbell in each hand, pull one at a time straight up the
side.
Return slowly to the floor.
Repeat with the other side.
Mistakes
Cocking the head up
Shrugging the shoulders up as you pull the dumbbell
Bending the wrists as you pull the dumbbell
Barbell Bench Press -
correct answer ✅Overview
The bench press is often referred to as the "king" of upper-body
exercise. The bench press develops strength in the chest, shoulders,
and triceps. Using a barbell allows you to lift more weight than
using dumbbells because you do not have to focus on stabilizing the
, ISSA EXERCISE EXAM QUESTIONS
AND ANSWERS
weight as you push up. It's important to keep your feet on the floor
for stability and always use a spotter for safety. The bench press
should be a staple in your upper-body workouts.
Description
Lying on a bench, hold the barbell over the chest, arms straight,
hands placed slightly outside of shoulder width.
Keep your chest up at all time, and allow the lower back to
maintain a natural arch (not excessive).
Lower the barbell to the top of the chest.
Press the bar back up to the top, until your arms are straight.
Mistakes
Not keeping the chest up
Over-arching the lower back
Lifting the hips off the bench
Pushing the head back against the bench
Narrow Stance Barbell Parallel Squat -
correct answer ✅Overview
The narrow stance barbell parallel squat is a good exercise to
develop all of the major muscle groups of your legs. Only going to
