ISSA RUNNING COACH QUIZ 1–10 | EXAM QUESTIONS
AND CORRECT ANSWERS | VERIFIED RUNNING COACH
CERTIFICATION LATEST 2026/2027
ISSA Running Coach (Quiz 1-10
Q1: What is the primary energy system used during a marathon?
A1: The oxidative (aerobic) system.
Q2: What is VO2 max?
A2: The maximum volume of oxygen a person can consume and utilize per
minute during exhaustive exercise.
Q3: Which muscle fiber type is predominantly used during long-distance
running?
A3: Type I (slow-twitch) muscle fibers.
Q4: What is the lactate threshold?
A4: The exercise intensity at which lactate begins to accumulate in the
blood at a faster rate than it can be removed.
Q5: How does regular endurance training affect resting heart rate?
A5: It decreases resting heart rate (bradycardia) due to increased stroke
volume and improved cardiovascular efficiency.
Q6: What is stroke volume?
,A6: The amount of blood ejected by the left ventricle of the heart in one
contraction.
Q7: What is cardiac output?
A7: The total volume of blood pumped by the ventricle per minute (Heart
Rate x Stroke Volume).
Q8: What is running economy?
A8: The energy demand for a given running velocity; often measured as
the oxygen consumption at a specific submaximal pace.
Q9: Which energy system is predominant during a 400m sprint?
A9: The glycolytic (anaerobic) system.
Q10: What is ATP?
A10: Adenosine Triphosphate, the immediate source of energy for cellular
processes, including muscle contraction.
Q11: How is ATP regenerated in the phosphagen system?
A11: Through the breakdown of creatine phosphate (CP).
Q12: What is the Byrde formula used for in running?
A12: Estimating VO2 max based on a non-maximal running test (like a 12-
minute run).
Q13: What physiological adaptation allows a runner to maintain a faster
pace before hitting the lactate threshold?
A13: Improved lactate clearance and increased mitochondrial density.
Q14: What role do mitochondria play in endurance running?
,A14: They are the site of aerobic ATP production (the Krebs cycle and
electron transport chain).
Q15: What is the primary fuel source during low-intensity, long-duration
aerobic running?
A15: Fats (fatty acids).
Q16: As running intensity increases from low to high, what happens to the
contribution of carbohydrates as a fuel source?
A16: It increases significantly.
Q17: What is EPOC?
A17: Excess Post-exercise Oxygen Consumption (the "oxygen debt" or
recovery oxygen consumption after exercise).
Q18: What causes the "burn" sensation in muscles during high-intensity
running?
A18: The accumulation of hydrogen ions (H+), which lowers the pH of the
muscle cell, rather than lactic acid itself.
Q19: What is the Fick equation?
A19: VO2 = Cardiac Output x (arterial oxygen content - venous oxygen
content).
Q20: How does endurance training affect the respiratory system's ability
to deliver air?
A20: It increases vital capacity and the efficiency of gas exchange at the
alveoli, though ventilation is rarely a limiting factor for healthy individuals
at sea level.
Q21: What is the Karvonen method used for?
, A21: Calculating target heart rate zones using resting heart rate (Heart
Rate Reserve method).
Q22: What is the formula for the Karvonen method?
A22: Target HR = [(Max HR - Resting HR) x %Intensity] + Resting HR.
Q23: What is maximal heart rate generally estimated by?
A23: The age-predicted formula: 220 - age.
Q24: What is a "ventilatory threshold"?
A24: The point during incremental exercise where ventilation increases
disproportionately to oxygen consumption, closely correlating with the
lactate threshold.
Q25: What blood parameter indicates a runner is well-hydrated?
A25: Hematocrit (the proportion of red blood cells to plasma);
dehydration causes a relative increase (hemoconcentration).
Q26: What is blood shunting?
A26: The redistribution of blood flow away from non-essential organs
(like the digestive tract) to the working muscles and skin during exercise.
Q27: Which hormone is primarily responsible for regulating water
reabsorption in the kidneys during a long run?
A27: Antidiuretic hormone (ADH) or vasopressin.
Q28: What is glycogen?
A28: The stored form of glucose in the liver and skeletal muscles.
Q29: What is "hitting the wall" or "bonking" physiologically caused by?
AND CORRECT ANSWERS | VERIFIED RUNNING COACH
CERTIFICATION LATEST 2026/2027
ISSA Running Coach (Quiz 1-10
Q1: What is the primary energy system used during a marathon?
A1: The oxidative (aerobic) system.
Q2: What is VO2 max?
A2: The maximum volume of oxygen a person can consume and utilize per
minute during exhaustive exercise.
Q3: Which muscle fiber type is predominantly used during long-distance
running?
A3: Type I (slow-twitch) muscle fibers.
Q4: What is the lactate threshold?
A4: The exercise intensity at which lactate begins to accumulate in the
blood at a faster rate than it can be removed.
Q5: How does regular endurance training affect resting heart rate?
A5: It decreases resting heart rate (bradycardia) due to increased stroke
volume and improved cardiovascular efficiency.
Q6: What is stroke volume?
,A6: The amount of blood ejected by the left ventricle of the heart in one
contraction.
Q7: What is cardiac output?
A7: The total volume of blood pumped by the ventricle per minute (Heart
Rate x Stroke Volume).
Q8: What is running economy?
A8: The energy demand for a given running velocity; often measured as
the oxygen consumption at a specific submaximal pace.
Q9: Which energy system is predominant during a 400m sprint?
A9: The glycolytic (anaerobic) system.
Q10: What is ATP?
A10: Adenosine Triphosphate, the immediate source of energy for cellular
processes, including muscle contraction.
Q11: How is ATP regenerated in the phosphagen system?
A11: Through the breakdown of creatine phosphate (CP).
Q12: What is the Byrde formula used for in running?
A12: Estimating VO2 max based on a non-maximal running test (like a 12-
minute run).
Q13: What physiological adaptation allows a runner to maintain a faster
pace before hitting the lactate threshold?
A13: Improved lactate clearance and increased mitochondrial density.
Q14: What role do mitochondria play in endurance running?
,A14: They are the site of aerobic ATP production (the Krebs cycle and
electron transport chain).
Q15: What is the primary fuel source during low-intensity, long-duration
aerobic running?
A15: Fats (fatty acids).
Q16: As running intensity increases from low to high, what happens to the
contribution of carbohydrates as a fuel source?
A16: It increases significantly.
Q17: What is EPOC?
A17: Excess Post-exercise Oxygen Consumption (the "oxygen debt" or
recovery oxygen consumption after exercise).
Q18: What causes the "burn" sensation in muscles during high-intensity
running?
A18: The accumulation of hydrogen ions (H+), which lowers the pH of the
muscle cell, rather than lactic acid itself.
Q19: What is the Fick equation?
A19: VO2 = Cardiac Output x (arterial oxygen content - venous oxygen
content).
Q20: How does endurance training affect the respiratory system's ability
to deliver air?
A20: It increases vital capacity and the efficiency of gas exchange at the
alveoli, though ventilation is rarely a limiting factor for healthy individuals
at sea level.
Q21: What is the Karvonen method used for?
, A21: Calculating target heart rate zones using resting heart rate (Heart
Rate Reserve method).
Q22: What is the formula for the Karvonen method?
A22: Target HR = [(Max HR - Resting HR) x %Intensity] + Resting HR.
Q23: What is maximal heart rate generally estimated by?
A23: The age-predicted formula: 220 - age.
Q24: What is a "ventilatory threshold"?
A24: The point during incremental exercise where ventilation increases
disproportionately to oxygen consumption, closely correlating with the
lactate threshold.
Q25: What blood parameter indicates a runner is well-hydrated?
A25: Hematocrit (the proportion of red blood cells to plasma);
dehydration causes a relative increase (hemoconcentration).
Q26: What is blood shunting?
A26: The redistribution of blood flow away from non-essential organs
(like the digestive tract) to the working muscles and skin during exercise.
Q27: Which hormone is primarily responsible for regulating water
reabsorption in the kidneys during a long run?
A27: Antidiuretic hormone (ADH) or vasopressin.
Q28: What is glycogen?
A28: The stored form of glucose in the liver and skeletal muscles.
Q29: What is "hitting the wall" or "bonking" physiologically caused by?
