ISSA Pt 1 Exam Update 2024 Actual Exam |
ISSA Final Exam Pt 1 2024 Latest Questions
and Correct Answers Rated A+
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.
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.
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.
What is primarily responsible for strength gains in beginner clients? -
ANSWER-Neural adaptations
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? - ANSWER-
Sagittal plane
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