ISSA STRENGTH AND CONDITIONING EXAM QUESTIONS AND ANSWERS

ISSA
STRENGTH
AND
CONDITIONING
strategic
implementation
of
specific
training
phases,
which
use
variables
such
as
rest
periods,
training
volume,
and
exercise
selection
to
focus
on
adaptations.
These
phases—preparatory,
competitive,
and
transition—are
based
on
an
athlete's
season
of
sport
or
competition.
-
ANS
Periodization
Performance
training
steps
-
ANS
Balance
Strength
and
endurance
Power
Essential
strength
movements
-
ANS
squats
hip
hinges
rows
Power
-
ANS
Strength+speed
Accessory
exercise
-
ANS
Lower
intensity
Common
accessory
exercises
-
ANS
reverse
lunges
Stability
ball
work
Pull
ups
Core
Cable
work
Accessory
exercise
purpose
-
ANS
activation
active
rest
isolation
Warm
-
ANS
Activation
Accessory
exercises
provide
great
supersets
-
ANS
Tabata
-
ANS
Izumi
tabata
8
rounds
30
sec
intervals
20
sec
work
10
sec
rest
4
min
Max
effort
and
speed
Only
Increases
aerobic
and
anaerobic
fitness
Raises
metabolic
rate
24
hrs
after
workout
Sleep
-
ANS
Physical
repair
Immune
function Foreign
invaders
are
kicked
out
7-9
for
adult
Athletes
8-10
T
cells
become
more
effective
Linear
Periodization
-
ANS
an
inverse
relationship
exists
between
volume
and
intensity.
In
the
early
stages
of
the
off-season,
an
athlete
performs
the
highest
volume
of
work
with
a
low
intensity,
and
skill
and
technique
training
are
minimized
at
this
time.
During
the
months
leading
up
to
the
season,
intensity
and
skill
training
increase
as
volume
decreases.
Once
the
season
begins,
athletes
are
close
to
their
highest
level
of
intensity
and
lowest
level
of
volume.
This
helps
to
build
explosive
power
for
their
sport
while
allowing
time
and
energy
for
practice
or
competition.
As
the
season
progresses,
volume
and
intensity
decrease
to
manage
fatigue
while
skill
training
increases.
At
the
end
of
the
season,
volume
and
intensity
significantly
decrease,
or
training
ceases,
to
promote
recovery.
LINEAR
PERIODIZATION
-
ANS
training
progression
with
an
inverse
relationship
between
volume
and
intensity.
NONLINEAR
PERIODIZATION
(NLP):
-
ANS
A
training
progression
with
variable
training
volume
and
intensities.
Conjugate
periodization
-
ANS
consists
of
training
two
or
more
strength
qualities
during
a
week
and
works
well
with
powerlifters
and
explosive
athletes.
Programs
alternate
between
upper-
and
lower-body
workouts
throughout
the
week,
allowing
athletes
to
perform
higher
volumes
of
work
for
each
movement
pattern
or
major
muscle
group.
With
nonlinear
periodization
athletes
can
improve
one
fitness
quality,
such
as
maximal
strength,
without
losing
other
strength
qualities.
CONJUGATE
PERIODIZATION
-
ANS
Training
two
or
more
strength
qualities
during
a
week.
Undulating
periodization
-
ANS
varies
in
volume
and
intensity
during
each
workout
or
week.
With
daily
undulating
programs,
the
parameters
change
each
day
or
in
each
workout.
With
weekly
undulating
programs,
the
parameters
change
each
week.
UNDULATING
PERIODIZATION
-
ANS
a
training
program
varying
volume
and
intensity
during
each
workout
or
week.
TAPERING
-
ANS
To
counteract
training
fatigue,
an
athlete's
training
can
often
be
tapered
to
achieve
peak
performance
at
the
time
of
competition.
The
preparation
phase
consists
of
the
following
three
components,
each
relating
to
a
level
of
specificity
for
a
given
sport:
General
physical
preparation
(GPP)
Specific
physical
preparation
(SPP)