ISSA Final Exam |Questions and Verified
Answers| 2023/ 2024 New Update
Q: What is the most superficial (closest to the surface) muscle of the abdominals.
Answer:
External obliques
Q: 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.
Q: What is responsible for sensing excessive stretch to protect the muscle?
Answer:
Muscle spindle.
Q: 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.
- “Alarm stage” applying intense training stress.
- “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.
Q: 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.
Q: 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.
Q: 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.
Q: What would be a symptom of overtraining?
Answer:
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.
Q: 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.
Q: What plane of motion does squatting take place in?
Answer:
Sagittal plane
Any exercise where your body moves back to front or vice versa.
Q: In a client’s training cycle, one day or training session is known as what?
Answer:
Microcycle
A microcycle can last a few days to a week, where mesocycle lasts months, and a macrocycle
lasts at least a year.
Q: How often should information be collected when training with a client?