ISSA Final Exam VERIFIED 100% SOLUTION

ISSA Final Exam VERIFIED 100% SOLUTION 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 (slowtwitch) 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.