Download ISSA Final Exam Questions and Answers: Fitness and Training and more Exams Physical Activity and Sport Sciences in PDF only on Docsity!
What is the recommended amount of fat per meal for a male client? ✔✔2 thumbs What muscle is the prime mover in the bench press? ✔✔Pectoralis major (sternal pectoralis major) is the largest between the that and clavicular (upper chest) pectoralis. How is strength usually measured? ✔✔1RM test since strength is defined as the:
- ability to contract muscles with maximum force.
- Being able to exert musculoskeletal force against external object (weights, ground, opponents). What is an environmental stressor a client may experience? ✔✔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? ✔✔Type 1 (slow-twitch)
ISSA Final Exam Page 1 /2025 LATEST UPDATE WITH
ACTUAL Questions and Answers 100% Pass (GRADED
A+)
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? ✔✔Dumbbell incline bench press What are the recommended servings of fruits and vegetables per day? ✔✔ 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? ✔✔ 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? ✔✔Isometric contraction. Exercises include: wall-sit, plank,
- "Resistance stage" muscles evolve and adapt to handling heavier loads and resist stressful weights more easily and effectively.
- "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? ✔✔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? ✔✔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? ✔✔ 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? ✔✔Decrease in performance There are two types of overtraining:
- 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.
- 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. What is primarily responsible for strength gains in beginner clients? ✔✔Neural adaptations
It is an easy way to measure an appropriate amount of carbs if you feel like you're eating too much. When creating rigidity in the torso, what involves expiring against a closed glottis combined with contracting muscles of the abdomen and rib cage? ✔✔Valsalva maneuver This method causes intrathoracic pressure which leads to the veins becoming compressed, significantly reducing venous blood flow into the heart and into the brain. Used for short bouts of maximal effort. What would determine how many meals a day a client should eat? ✔✔Client preference. You should never force your client on what to eat and when to eat. Whenever they are feeling hungry, that is the best time for them. What is the angle of muscle pull? ✔✔The angle at which the muscle pulls relative to the axis of the bone that it pulls on.
Protein is composed of carbon, hydrogen, oxygen and what else? ✔✔Nitrogen The only macronutrient to contain nitrogen Which of the following intake forms is necessary to ensure that that there are no prior medical concerns for the client? ✔✔PAR-Q. Physical Activity Readiness Questionnaire Marathon training primarily recruits what kind of fibers? ✔✔Slow-twitch (type 1) muscle fibers. These fibers have a slow contraction speed, utilize aerobic glycolysis, and is fatigue and injury resistant, making them perfect for long distance events/activities. Their name indicates that they are the fibers to be recruited first. When the scapular abductors are weak, what postural deviation can occur? ✔✔Kyphosis What muscle fiber is highly resistant to fatigue and injury? ✔✔Type 1 (slow-twitch) muscle fibers
Which macronutrient contains carbon, hydrogen, and oxygen? ✔✔Carbohydrates Sugars, starches and fibers are all considered carbs because of their similar structures. A lateral leg raise demonstrates which kind of movement? ✔✔Abduction Abduction is to move away from the midline of the body while adduction is moving towards the midline. During training, clients with hypertension should avoid what? ✔✔Squat jumps High intensity aerobic exercise has no beneficial results on high blood pressure. The focus should be on non-weight- bearing and low-impact aerobic exercise because most individuals with hypertension are elderly and obese and tend to have lower-extremity orthopedic problems. Who should recommend a GXT (graded exercise test) for a client prior to starting an exercise program? ✔✔Physician
This test is meant for older individuals who are 40 years or older and with an abnormal physical examination (murmur) or two or more coronary risk factors. If you are 40 years or younger and you undergo a normal physical examination, has no symptoms of cardiovascular disease, no coronary risk factors, and no physical findings (hypertension, murmur) then you should be good to go. Utilizing the Valsalva maneuver gives up to how much greater force? ✔✔20% A client with celiac disease asks for a nutrition plan, what should the trainer recommend? ✔✔Give a breakdown of macronutrients Develop a meal plan that contains no gluten Avoid gluten if you have celiac disease. When someone with this disease ingests gluten, the lining of the small intestine is attacked by the body's natural defense system as it tries to react to the gluten. With an unhealthy intestinal lining, the body will be unable to absorb the necessary nutrients. Delayed growth and nutrient deficiencies start to occur. This includes anemia (one of the most common forms of iron deficiency; the oxygen-carrying capacity of the blood is reduced) and osteoporosis (bones become fragile and break easily). Diabetes, autoimmune thyroid disease and intestinal cramps also develop.
An example of this would be to balance your self on one leg when trying to perform the pistol squat. The ATP/CP pathway is best for what activity? ✔✔100m sprint Any activity that is short duration and requires max effort. Sustained power movements that last 0 - 10 sec. What is the daily water consumption recommendation? ✔✔ 3 liters Bone contains 22% water, adipose tissue 25%, muscle cells 75%, and blood contains nearly 83%. Which resistance training system helps to increase intensity and optimize time? ✔✔Supersets You do 2 - 3 exercises at a time with no rest between them. This style of training will save time and keep the workout intense.
What does the FITT acronym stand for? ✔✔Frequency: how often someone works out Intensity: how hard someone works out Time: How long they workout for Type: the kind(s) of exercise In an endurance mesocycle of a beginner's program, which set and rep scheme would be most appropriate? ✔✔3 sets, 12 - 15 reps High intensity exercise could be problematic for diabetics due to which of the following? ✔✔Nerve damage Nerve and eye damage are most common in individuals with type 1 (insulin-dependent) diabetes. What is the primary reason for strength gains in youth clients? ✔✔Neurological factors Once those youngsters hit adolescence (10 - 19) testosterone levels increase which leads to gains.
What describes a mesomorphic body type? ✔✔Muscular (type V) Mesomorphs tend to benefit from a mixed diet of protein, carbs, and fat.
- They gain much more muscle than the other body types
- Testosterone and growth hormone dominant
- Excess calories go to lean mass and dense bones What would increase the rate of fatty acid metabolism and decreases the rate of carbohydrate metabolism during exercise? ✔✔fish oil The systolic blood pressure reading of 140 - 159 is what stage of hypertension? ✔✔Hypertension stage 1 Optimal (systolic) (mm Hg): less than 120 (diastolic) (mm Hg): less than 80 Normal: less than 130 Less than 85 High normal: 130 - 139 85 - 89 Stage 1 : 140 - 151 90 - 99
Stage 2: 160 - 179 100 - 109 Stage 3: 180 or higher 110 or higher In order to calculate lean and fat mass, you must multiply the body fat percentage by what? ✔✔Height If a client is in a hypertrophy-based phase, how many reps should be programmed? ✔✔ 8 - 10 and 6 - 12 reps When levels of sodium in the blood are too low, what condition can occur? ✔✔Hyponatremia This condition occurs when water levels out weigh sodium levels. A common condition along with dehydration. If a client has a hard time touching their head to the wall during postural analysis, what postural deviation do they have? ✔✔Forward head What is considered the powerhouse of the cell? ✔✔Mitochondria
What is the term for when expired oxygen during the recovery phase from exercise is excess of resting needs? ✔✔Oxygen debt Oxygen you inhale post exercise to make up for the amount you lost during exercise. Which macronutrient is most readily available for energy production? ✔✔Carbohydrates First comes carbs, then fat comes in when carb stores are depleted. So during endurance/long- distance events, it is smart to have an energy drink (they contain carbs) to replenish your glycogen stores, providing you with more energy. What resistance training method divides one set into several mini-sets with rest? ✔✔Rest - pause Set 1: 225 x 8 Rest 15 sec Set 2: 225 x 3 Rest 15 sec Set 3: 225 x 2
This method is meant to improve strength, not size. It is also incredibly taxing on the nervous system so don't do it everyday. When the spine develops an S- or a C-shaped curve, what is this imbalance called? ✔✔Scoliosis What type of lever is the bicep curl? ✔✔Third class lever There is effort placed between the fulcrum (forearm) and the load (weight being curled). Approximately how many calories are in one pound of fat? ✔✔ 3500 When administering a skin-fold assessment, which side of the body should all measurements be taken on for body fat? ✔✔The right side Readings should be done on the skin and not through the clothes. Take them 3 times and whatever the average is of the two closest readings, use that for the appropriate formula. And of course, keep practicing.
