ISSA CERTIFIED FITNESS 2024 UPDATE QUESTIOS AND
CORRECT ANSWERS |TRAINER GRADE A+ EXAM|
Strength/power
Energy coming from immediate ATP stores. Examples include shot put, powerlift, high
jump, golf swing, tennis serve, and a throw. Activities last about 0 to 3 seconds of
maximal effort.
Sustained power
Energy coming from immediate ATP and CP stores. Examples include sprints, fast
breaks, football lineman. Activities last about 0 to 10 seconds of near-maximal effort.
Anaerobic power/endurance
Energy coming from ATP, CP, and lactic acid. Examples include 200- to 400-meter
dash and 100-yard swim. Activities lasting about 1 to 2 minutes.
aerobic endurance
Energy coming from the oxidative pathway. Activities last over 2 minutes.
training effect
An increase in functional capacity of muscles and other bodily tissues as a result of
increased stress (overload) placed upon them.
Homeostasis
The automatic tendency to maintain a relatively constant internal environment.
Metabolism
The total of all the chemical and physical processes by which the body builds and
maintains itself (anabolism) and by which it breaks down its substances for the
production of energy (catabolism).
The heat liberated from a particular food; it is a measure of its energy content and its
tendency to be burned as heat. This process of heat liberation is also commonly
referred to as "thermogenesis"
Calorie
A unit of heat; specifically, it is the amount of energy required to raise the temperature
of 1 gram of water 1 degree Celsius at 1 atmosphere.
kilocalorie (kcal)
A unit of measurement that equals 1,000 calories, or 1 Calorie. Used in metabolic
studies, it is the amount of heat required to raise the temperature of 1 kilogram of water
1 degree Celsius at a pressure of 1 atmosphere. The term is used in nutrition to express
the fuel (energy) value of food.
Respiratory Quotient (RQ)
A method of determining the "fuel mix" being used, giving us a way to measure the
relative amounts of fats, carbohydrates, and proteins being burned for energy.
Oxidation
The chemical act of combining with oxygen or of removing hydrogen.
Maximal oxygen uptake (vO2 max)
The highest rate of oxygen consumption which a person is capable.
Branched-chain amino acids (BCAAs)
,The amino acids L-leucine, L-isoleucine and L-valine, which have a particular molecular
structure that gives them their name and comprises 35 percent of muscle tissue. The
BCAAs, particularly L-leucine, help increase work capacity by stimulating production of
insulin, the hormone that opens muscle cells to glucose. BCAAs are burned as fuel
during highly intense training and at the end of long-distance events when the body
recruits protein for as much as 20 percent of its energy needs.
Adenosine Triphosphate (ATP)
An organic compound found in muscle which, upon being broken down enzymatically,
yields energy for muscle contraction.
Creatine phosphate (CP)
A high-energy phosphate molecule that is stored in cells and can be used to
immediately resynthesize ATP.
ATP/CP pathway
ATP and CP provide anaerobic sources of phosphate-bond energy. The energy
liberated from hydrolysis (splitting) of CP re-bonds ADP and Pi to form ATP.
Adenosine Diphosphate (ADP)
An organic compound in metabolism that functions in the transfer of energy during the
catabolism of glucose, formed by the removal of a phosphate molecule from adenosine
triphosphate (ATP) and composed of adenine, ribose, and two phosphate groups.
Type II muscle fibers (fast-twitch)
Muscle fiber type that contracts quickly and is used mostly in intensive, short-duration
exercises.
Type I muscle fibers (slow twitch)
A muscle fiber characterized by its slow speed of contraction and a high capacity for
aerobic glycolysis.
glycolytic pathway
A metabolic process in which glucose is broken down to produce energy anaerobically.
Gluconeogenesis
Chemical process that converts lactate and pyruvate back into glucose. When glycogen
(sugar stored in muscles) stores are low, glucose for emergency energy is synthesized
from protein and the glycerol portion of fat molecules. This is one important reason that
ATP/CP athletes and glycolytic athletes are warned to stay away from undue aerobic
exercise: It's muscle-wasting.
anaerobic threshold
The point where increasing energy demands of exercise cannot be met by the use of
oxygen, and an oxygen debt begins to be incurred.
oxidative pathway
A metabolic process in which oxygen combined with lactic acid, resynthesizing glycogen
to produce energy aerobically.
Krebs cycle
Citric acid cycle; a set of 8 reactions, arranged in a cycle, in which free energy is
recovered in the form of ATP.
electron transport chain
The passing of electrons over a membrane, aiding in a reaction to recover free energy
for the synthesis of ATP.
Pyruvate
, A byproduct of glycolysis.
beta oxidation
A series of reactions in which fatty acids are broken down.
Resting Metabolic Rate (RMR)
The amount of energy (calories) required to efficiently perform vital bodily functions
such as respiration, organ function and heart rate while the body is awake, but at rest.
Tissue
A collection of similar cells and their intercellular substances.
Fatty acid
Any of a large group of monobasic acids, especially those found in animal and
vegetable fats and oils.
Triglycerides
The storage form of fat made up of three fatty acids and a glycerol group.
Insulin
A polypeptide hormone functioning in the regulation of the metabolism of carbohydrates
and fats, especially the conversion of glucose to glycogen, which lowers the blood
glucose level.
Glucose
Principal circulating sugar in the blood and the major energy source of the body.
Glycogen granule
Structure of the cell that stores glycogen and enzymes for glycogen breakdown and
synthesis.
Gluconeogenesis
Chemical process that converts lactate and pyruvate back into glucose.
Glycolysis
The metabolic process that creates energy from the splitting of glucose to form pyruvic
acid or lactic acid and ATP.
squamous epithelium
Composed of one layer of flat cells. It is located in the linings of the mouth, esophagus,
and blood and lymphatic vessels. Substances can easily diffuse through this layer of
cells.
cuboidal epithelium
Made of cube-shaped cells as found in the lining of kidney tubules.
columnar epithelium
Resembles a column or pillar in shape. These cells are widespread throughout the
body, forming linings in the digestive and respiratory tracts. They function as secretory
cells or absorptive cells. Some also have small hairs, called cilia, which beat
rhythmically and move materials out of a passage, as in the respiratory tract where cilia
serve to sweep out foreign matter they may pass into the lungs.
Glandular epithelial cells
Secrete mucus and hormones, such as those of the salivary and thymus glands.
squamous epithelium
Epithelium consisting of one or more cell layers, the most superficial of which is
composed of flat, scale-like or plate-like cells.
cuboidal epithelium
CORRECT ANSWERS |TRAINER GRADE A+ EXAM|
Strength/power
Energy coming from immediate ATP stores. Examples include shot put, powerlift, high
jump, golf swing, tennis serve, and a throw. Activities last about 0 to 3 seconds of
maximal effort.
Sustained power
Energy coming from immediate ATP and CP stores. Examples include sprints, fast
breaks, football lineman. Activities last about 0 to 10 seconds of near-maximal effort.
Anaerobic power/endurance
Energy coming from ATP, CP, and lactic acid. Examples include 200- to 400-meter
dash and 100-yard swim. Activities lasting about 1 to 2 minutes.
aerobic endurance
Energy coming from the oxidative pathway. Activities last over 2 minutes.
training effect
An increase in functional capacity of muscles and other bodily tissues as a result of
increased stress (overload) placed upon them.
Homeostasis
The automatic tendency to maintain a relatively constant internal environment.
Metabolism
The total of all the chemical and physical processes by which the body builds and
maintains itself (anabolism) and by which it breaks down its substances for the
production of energy (catabolism).
The heat liberated from a particular food; it is a measure of its energy content and its
tendency to be burned as heat. This process of heat liberation is also commonly
referred to as "thermogenesis"
Calorie
A unit of heat; specifically, it is the amount of energy required to raise the temperature
of 1 gram of water 1 degree Celsius at 1 atmosphere.
kilocalorie (kcal)
A unit of measurement that equals 1,000 calories, or 1 Calorie. Used in metabolic
studies, it is the amount of heat required to raise the temperature of 1 kilogram of water
1 degree Celsius at a pressure of 1 atmosphere. The term is used in nutrition to express
the fuel (energy) value of food.
Respiratory Quotient (RQ)
A method of determining the "fuel mix" being used, giving us a way to measure the
relative amounts of fats, carbohydrates, and proteins being burned for energy.
Oxidation
The chemical act of combining with oxygen or of removing hydrogen.
Maximal oxygen uptake (vO2 max)
The highest rate of oxygen consumption which a person is capable.
Branched-chain amino acids (BCAAs)
,The amino acids L-leucine, L-isoleucine and L-valine, which have a particular molecular
structure that gives them their name and comprises 35 percent of muscle tissue. The
BCAAs, particularly L-leucine, help increase work capacity by stimulating production of
insulin, the hormone that opens muscle cells to glucose. BCAAs are burned as fuel
during highly intense training and at the end of long-distance events when the body
recruits protein for as much as 20 percent of its energy needs.
Adenosine Triphosphate (ATP)
An organic compound found in muscle which, upon being broken down enzymatically,
yields energy for muscle contraction.
Creatine phosphate (CP)
A high-energy phosphate molecule that is stored in cells and can be used to
immediately resynthesize ATP.
ATP/CP pathway
ATP and CP provide anaerobic sources of phosphate-bond energy. The energy
liberated from hydrolysis (splitting) of CP re-bonds ADP and Pi to form ATP.
Adenosine Diphosphate (ADP)
An organic compound in metabolism that functions in the transfer of energy during the
catabolism of glucose, formed by the removal of a phosphate molecule from adenosine
triphosphate (ATP) and composed of adenine, ribose, and two phosphate groups.
Type II muscle fibers (fast-twitch)
Muscle fiber type that contracts quickly and is used mostly in intensive, short-duration
exercises.
Type I muscle fibers (slow twitch)
A muscle fiber characterized by its slow speed of contraction and a high capacity for
aerobic glycolysis.
glycolytic pathway
A metabolic process in which glucose is broken down to produce energy anaerobically.
Gluconeogenesis
Chemical process that converts lactate and pyruvate back into glucose. When glycogen
(sugar stored in muscles) stores are low, glucose for emergency energy is synthesized
from protein and the glycerol portion of fat molecules. This is one important reason that
ATP/CP athletes and glycolytic athletes are warned to stay away from undue aerobic
exercise: It's muscle-wasting.
anaerobic threshold
The point where increasing energy demands of exercise cannot be met by the use of
oxygen, and an oxygen debt begins to be incurred.
oxidative pathway
A metabolic process in which oxygen combined with lactic acid, resynthesizing glycogen
to produce energy aerobically.
Krebs cycle
Citric acid cycle; a set of 8 reactions, arranged in a cycle, in which free energy is
recovered in the form of ATP.
electron transport chain
The passing of electrons over a membrane, aiding in a reaction to recover free energy
for the synthesis of ATP.
Pyruvate
, A byproduct of glycolysis.
beta oxidation
A series of reactions in which fatty acids are broken down.
Resting Metabolic Rate (RMR)
The amount of energy (calories) required to efficiently perform vital bodily functions
such as respiration, organ function and heart rate while the body is awake, but at rest.
Tissue
A collection of similar cells and their intercellular substances.
Fatty acid
Any of a large group of monobasic acids, especially those found in animal and
vegetable fats and oils.
Triglycerides
The storage form of fat made up of three fatty acids and a glycerol group.
Insulin
A polypeptide hormone functioning in the regulation of the metabolism of carbohydrates
and fats, especially the conversion of glucose to glycogen, which lowers the blood
glucose level.
Glucose
Principal circulating sugar in the blood and the major energy source of the body.
Glycogen granule
Structure of the cell that stores glycogen and enzymes for glycogen breakdown and
synthesis.
Gluconeogenesis
Chemical process that converts lactate and pyruvate back into glucose.
Glycolysis
The metabolic process that creates energy from the splitting of glucose to form pyruvic
acid or lactic acid and ATP.
squamous epithelium
Composed of one layer of flat cells. It is located in the linings of the mouth, esophagus,
and blood and lymphatic vessels. Substances can easily diffuse through this layer of
cells.
cuboidal epithelium
Made of cube-shaped cells as found in the lining of kidney tubules.
columnar epithelium
Resembles a column or pillar in shape. These cells are widespread throughout the
body, forming linings in the digestive and respiratory tracts. They function as secretory
cells or absorptive cells. Some also have small hairs, called cilia, which beat
rhythmically and move materials out of a passage, as in the respiratory tract where cilia
serve to sweep out foreign matter they may pass into the lungs.
Glandular epithelial cells
Secrete mucus and hormones, such as those of the salivary and thymus glands.
squamous epithelium
Epithelium consisting of one or more cell layers, the most superficial of which is
composed of flat, scale-like or plate-like cells.
cuboidal epithelium
