ISSA Final Exam Page
1(Questions And Answers)2023
What is the recommended amount of fat per meal for a male client? - Answer 2
thumbs
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.
,ISSA Final Exam Page
1(Questions And Answers)2023
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.
, ISSA Final Exam Page
1(Questions And Answers)2023
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 loss and decreased body mass, sleeping problems,
emotional instability, and an elevated basal metabolic rate.
2. Parasympathetic: mostly seen in aerobic clients, the opposite occurs. Since this
system slows down bodily functions and conserves energy, overtraining will result in
early onset of fatigue, increased resting heart rate, heart rate recovery after exercise
slows down, and an increase in resting blood pressure.
1(Questions And Answers)2023
What is the recommended amount of fat per meal for a male client? - Answer 2
thumbs
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.
,ISSA Final Exam Page
1(Questions And Answers)2023
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.
, ISSA Final Exam Page
1(Questions And Answers)2023
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 loss and decreased body mass, sleeping problems,
emotional instability, and an elevated basal metabolic rate.
2. Parasympathetic: mostly seen in aerobic clients, the opposite occurs. Since this
system slows down bodily functions and conserves energy, overtraining will result in
early onset of fatigue, increased resting heart rate, heart rate recovery after exercise
slows down, and an increase in resting blood pressure.
