Download Exercise Science Q&A: Strength Training, Muscle Physiology, and Training Principles and more Exams Physical Activity and Sport Sciences in PDF only on Docsity!
ISSA FINAL EXAM|2025-2026|ACTUAL 200
QUESTIONS & ANSWERS WITH CORRECT DETAILED
ANSWERS. GRADED A+
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:1. 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 fillup with mucus causing breathing difficulties.
What type of muscle fiber is best for competing in a triathlon?
- 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?
- Dumbbell incline bench press What are the recommended servings of fruits and vegetables per day?
- 5 - 10 servingsper 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 fewmeals.
What is responsible for sensing excessive stretch to protect the muscle? - Musclespindle. Cycling your training to help account for shock, compensation, and exhaustion is animportant part of periodization and refers to which principle?
- "Alarm stage" applying intense training stress.
- "Resistance stage" muscles evolve and adapt to handling heavier loads and resiststressful weights more easily and effectively.
- "Exhaustion stage" continually adding stress will exhaust our reserves and will ceaseto 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 ofhypertensive individuals are sodium
- sensitive. A client performs 8 reps of the seated leg press at 320 lbs. What is their estimated1RM?
- 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?
Beginners will see a spike in strength and then hypertrophy comes after. Once they have more strength, then they'll be able to lift heavier weights for more reps (6 - 12) =hypertrophy. What plane of motion does squatting take place in?
- Sagittal plane Any exercise where your body moves back to front or vice versa. In a client's training cycle, one day or training session is known as what?
- Microcycle A microcycle can last a few days to a week, where mesocycle lasts months, and a macrocycle lasts at least a year. How often should information be collected when training with a client?
- Once a month From the start of day one, you will need to collect accurate, up-to-date informationregarding your client's health status and training progress.
What is a portion control strategy for women regarding carbs?
- 1 cupped handful It is an easy way to measure an appropriate amount of carbs if you feel like you'reeating 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 arefeeling hungry, that is the best time for them.
Kyphosis What muscle fiber is highly resistant to fatigue and injury? - Type 1 (slow- twitch) muscle fibers Which of the following represents safe load increases for a beginner client? - 5% - 10% Advanced: 2% - 5% Beginners have much more room for improvement; gaining size and strength. Experienced and intermediate trainees usually are at or beyond the national averagesfor strength capabilities. What bone runs parallel to the fibula? - Tibia What does HIIT stand for? - High intensity interval training A weight loss client is currently exercising 5 + hours a week and hits a plateau. What adjustments should a trainer suggest? - Decrease k/cal intake by 250
Remove a cupped handful of carbs and a thumb of fats from their daily intake. If any more problems arise, try increasing the exercise to 7 + days a week and decreasinganother 250 cal. 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 movingtowards 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
defense systemas 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 startto 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. What is the smallest phase or cycle of training? - Microcycle How long does the guided discovery stage of the drawing-in phase last? - 2 - 3 weeks Or just a few workouts. The client needs to become acclimated with the equipment and
some exercises. What does BMI stand for? - Body Mass Index The gluteus maximus is located superior to which muscle? - Gastrocnemius What type of contraction is involved in controlling and stopping a movement? - Isometriccontraction The muscle does not move nor does it lengthen. An example is being at the bottom ofthe push up position and holding yourself there for a certain amount of time. What movement requires constant agonist-antagonist muscle contractions? - Dynamicbalance 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
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 whichleads to gains. When working with a new client that is utilizing tempo training, which portion of theexercise is drawn out? - The eccentric phase
Lower the weight down for a couple of sec, hold it (isometric phase), then shoot rightback up on the concentric phase. 4 (eccentric) - 2 (isometric) - 1 (concentric) What is considered a limiting factor for good nutrition? - Cheat days/weekends; repetitive weekends full of not following the plan. A good and healthy diet should not be looked at as a chore so on the weekends youcan pig out. You want to enjoy eating things that taste good and are healthy. What is an example of a polyunsaturated fat? - Omega- 6 What should a cool-down include? - static stretching Never stretch before exercise, it will lower strength output. This has been proven inseveral studies on sprinting, jumping, and low speed strength tests. What describes a mesomorphic body type? - Muscular (type V)
percentage bywhat? - 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 conditionalong 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 A source of energy in the cell, they form the cytoplasm and they aid in protein synthesisand lipid metabolism.
Which contraction helps to generate enough tension in the muscle to contract explosively? - Ballistic Explosive or quick maximum contractions. Examples include throwing a knockout punchin boxing. Out of these, which exercise should be performed first? Squat jump Back squat Split squat Power clean - Squat jump Non-linear, speed strength training (agility, plyometrics) come before explosive training(Olympic movements; power cleans), and these movements come before multi-joint movements (back squat), followed by single-joint movements (split squat) (larger muscles then smaller muscles). What is the term for when expired oxygen during the recovery phase from
