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ISSA EXERCISE Question and answers rated A+ A Bound - correct answer The A-Bound exercise can be used as a dynamic warm-up or plyometric, lower-body exercise. No equipment is needed so it can be done by almost anyone, anywhere. You might find this exercise in strength and conditioning program ...

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  • November 20, 2024
  • 21
  • 2024/2025
  • Exam (elaborations)
  • Questions & answers

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ISSA EXERCISE Question and answers
rated A+
A Bound - correct answer ✔The A-Bound exercise can be used as a
dynamic warm-up or plyometric, lower-body exercise. No equipment is
needed so it can be done by almost anyone, anywhere. You might find this
exercise in strength and conditioning program for basketball, track and filed,
soccer and football. A good base level of lower body strength and conditioning
is desired before attempting the A-Bound.


Description
Keeping your elbows bent throughout, swing your arms so that your hands
move from cheeks to hips.
With each step, drive your foot into the ground to gain stride height and stride
distance.
Mistakes
Not pulling the knees up as high as possible
Not getting enough height during the bound


Assisted Pull Up - correct answer ✔Overview
The assisted pull-up can be performed by people of all ability levels. It is on
outstanding exercise for strengthening the large muscles of the back.


Description
Kneel or stand on the leg padding.
Grab the handles at slightly wider than shoulder width.
Tighten the shoulder muscles before pulling.
Pull yourself up until your ears are as high as your hands.

,Let your body drop under control to the starting position.
Repeat.
Mistakes
Pulling the shoulders at the beginning of the movement


Alternating lying row - correct answer ✔Overview
The alternating lying row is a good alternative to the bent-over row because it
places very little stress on the low back. While you will not be able to use as
much weight you will be able to effectively target the shoulders and upper
back. This exercise required dumbbells and a bench making it a good
exercise for anyone with limited access to equipment. The alternating lying
row can also be performed on a swiss ball to engage the core muscles.


Description
On a bench, lie on your stomach, face down (you may use a towel to place
your forehead on).
Holding a dumbbell in each hand, pull one at a time straight up the side.
Return slowly to the floor.
Repeat with the other side.
Mistakes
Cocking the head up
Shrugging the shoulders up as you pull the dumbbell
Bending the wrists as you pull the dumbbell


Barbell Bench Press - correct answer ✔Overview
The bench press is often referred to as the "king" of upper-body exercise. The
bench press develops strength in the chest, shoulders, and triceps. Using a
barbell allows you to lift more weight than using dumbbells because you do
not have to focus on stabilizing the weight as you push up. It's important to

, keep your feet on the floor for stability and always use a spotter for safety.
The bench press should be a staple in your upper-body workouts.


Description
Lying on a bench, hold the barbell over the chest, arms straight, hands placed
slightly outside of shoulder width.
Keep your chest up at all time, and allow the lower back to maintain a natural
arch (not excessive).
Lower the barbell to the top of the chest.
Press the bar back up to the top, until your arms are straight.
Mistakes
Not keeping the chest up
Over-arching the lower back
Lifting the hips off the bench
Pushing the head back against the bench


Narrow Stance Barbell Parallel Squat - correct answer ✔Overview
The narrow stance barbell parallel squat is a good exercise to develop all of
the major muscle groups of your legs. Only going to parallel lets you use a
little more weight than squatting all the way down. Using more weight helps
develop the ligaments and tendons as well as core strength. For added
challenge try doing these from the bottom up.


Description
With the barbell on your upper back, stand with both feet directly under the hip
joints.
Keeping the chest up at all time, lower yourself carefully by bending the hips
and knees.

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